Our body consists mainly of water, reaching a rate of 60 percent. Without water, the human body rapidly deteriorates, a process called dehydration which can cause death if we do not drink water. Also, if we do not properly moisturize the body deteriorates both inside and out, that is, our physical appearance is affected. The water thus improving both our health and appearance of the hair, skin, nails and eyes.

Benefits of water

The water, besides being necessary to hydrate the body, also helps eliminate toxins from the body, preventing urinary infections and kidney stones. Its use is particularly indicated in hypertensive persons with high blood pressure, as it facilitates the removal of the sodium we eat, usually in the form of salt. Also, it may seem incongruous, to facilitate the removal of sodium also prevents water retention.

It has been demonstrated that slows the aging skin and wrinkles as it helps the skin is smooth and firm muscle tissue and elastic for longer. By contrast, when the skin does not have adequate water level is more vulnerable to the appearance of lines and wrinkles due to dehydration.

Some people say that water fattening if consumed during meals. By contrast, water helps in digestion of food we consume, so, for example, fiber intake is useless if we do not drink water. In addition, drinking water several times a day: good for the digestive processes and, as I mentioned, the safe elimination of toxins from the body. Thus, water is the foundation of any healthy diet, as it not only helps decrease appetite and prevent fluid retention, but also helps to burn stored fat in the body more easily. Therefore, all weight loss diets should advise eating a lot of water. Also, people suffering from constipation or slow digestion should consume plenty of fluid element.

Consuming water in quantity avoid fatigue, muscle aches, headaches, mental performance declines and mood swings due to dehydration. Water helps maintain blood volume, which in turn maintains energy. It also helps prevent stomach upset which can cause some medicines and drugs concentrates. Some doctors say the high water consumption prevents colds and constipation. In conclusion, drinking water brings the body balance and equilibrium.

When you consume water

The water should be drunk, in general, when thirsty, and especially after exercise. Do not expect any one time, the body does not store water so they have to replace it as soon as when we need it.

Advantages of some types of water

The mineral waters, as the name implies, incorporate minerals. This is not always advisable because in some cases, excess minerals in the body may have contraindications. The contribution of minerals is necessary only if your body has lost after a demanding exercise. There is good cause a surplus of minerals in our body components such as magnesium sulfate, sodium, and so on.

The waters have sodium bicarbonate digestive effects and also its component ions can prevent cardiovascular disease.

Natural Pure water is ideal to consume at any time and suitable for our health, water is a fair contribution to the minerals and hydrated us healthy.

Contraindications of water: The potomanía

The potomanía, or excessive water consumption is a disease, purely psychological, usually stemming from other disorders such as anorexia and bulimia. Therefore, the potomanía is a problem that should solve that psychiatrists and psychologists and has nothing to do with water itself. In fact, there is no healthier product that naturally pure water. Drinking enough fluids is essential to enjoy optimal health but excessive consumption can cause problems in the brain, cardiac or respiratory arrest.

1. The diet is key throughout life

In this complex process, bone tissue has an array of nutritional requirements that will need to cover food through the individual ingest.

From this point of view, pharmacology or supplementation are unimportant because, if necessary, it will be only for short periods of time and of course, can never replace what food should be provided from birth of the individual or even before that.

It is known that properly organize food from early childhood brings great benefits in terms of health, including bone and quality of life. It is therefore necessary to always emphasize the importance of nutrition education.

2. Pregnancy and lactation

Pregnancy. It is a stage of life where it is recommended to increase the intake of calcium.
During pregnancy and lactation produced a series of physiological and environmental constraints make it necessary to bring food contributions and lifestyles of this special impact on mother and child.

The change in the nutritional needs and, in particular, changes in phospho-calcium balance was largely due to hormonal changes that serve as substrate for all the processes of synthesis and maternal-fetal adaptation that develop along pregnancy, fetal maturation and during lactation to feed the child, always with the priority needs of the fetus or infant.

As a result of the changes that take place before fetal skeletal mineralization is favored progressive retention of calcium to meet the increasingly growing demand for fetal skeletal mineralization.

Most of the works consulted during lactation indicate that bone mass is lost, studies show that in the early months of breastfeeding reduces the mother’s bone density between 3 and 5%, especially in the spine and hip , which is recovered upon cessation of breastfeeding.

At this stage we suggest the consumption of milk and dairy products to ensure a proper calcium RDA (3-4 servings/day, preferably suitable semi-or fat). Dairy products are a good way of incorporating nutritional amounts of vitamins and polyunsaturated fatty acids, especially in women with incomplete dietary profiles.

It is not necessary pharmacological supplementation of vitamin D, since a normal balanced diet and sun exposure allow adequate synthesis of this vitamin. Nor is recommended supplementation with vitamin A, or the additional intake of food especially rich in it, such as liver, cod liver oil, etc., the recommendations for vitamin A can be met through consumption of milk, eggs and plant foods rich in provitamin A. It is also essential to take daily five servings of fruits or vegetables in season.

3. Childhood and adolescence

Adolescence. At puberty is the period of greatest increases bone density.
During childhood and adolescence produces growth of the organism with the formation of bone from growth cartilage and subsequent ossification, strengthening it. To acquire optimal development is necessary to maintain adequate nutritional status.

With prevention in childhood is to attain a higher degree of bone mass and ensure a better ossified bone during the stage of old age. Puberty is the period of greatest increases bone density, and in this period which gets called “peak bone mass, whose quality is essential to avoid further risks.

Bone mineral density may be modifiable by diet and exercise up to 20%. Assumes great importance a balanced input of proteins (both over the defect in this sense may contribute to bone resorption), the contribution of vitamins through the abundant fruit and vegetables and intake of minerals like calcium, phosphorus and magnesium. The dietary calcium should be obtained primarily from dairy foods, as well as fortified.

The continued exercise is one of the most important factors involved in regulating bone mass, it will improve bone strength and endurance, which is continuously subjected to microtrauma. It also encourages organic synthesis in bone mineral deposition and bone architecture more resilient.

4. Adulthood

Objectives. Improving bone health and prevent the development of osteoporosis in the future.
He believes that a healthy diet is when you get a supply of nutrients in sufficient quantity to meet the needs of the organism.

At present, moreover, requires that the measure serves to promote health, improve welfare and reduce the risk of disease, the chronic type, such as cardiovascular, cancer and osteoporosis are those who benefit most from a proper diet.

A diet rich in dairy and protein and salt adjusted may improve bone health and prevent the development of osteoporosis in the future.

Deserves special attention in this chapter the menopause in women, hormonal changes process which requires special supplemental calcium and vitamin D and healthy lifestyle habits and physical exercise to maintain the balance of the skeleton.

5. Aging

Age is the most important determinant of bone density and it is known that there is an overall decrease in the amount of bone, causing the so-called “physiologic osteopenia” linked to age. The accumulated loss at the age of 80-90 years is 30% in men and 40-50% in women.

A decrease in bone formation, in part related to the general aging of the osteoblast (the cell responsible for bone formation), is coupled with decreased absorption of calcium.

This malabsorption could be related to vitamin D deficiency, since the transformation of this is produced in the kidney and the capacity to age renal function deteriorates. Physical activity, which decreases significantly with aging, is an important factor in bone formation.

There are several studies that demonstrate the role of calcium, vitamin D and protein in preventing bone fractures.

Statistics show that in Argentina between 40 and 50 per cent of teenagers of both sexes, and between 30 and 40 percent of those over 25 years consume less than 50 percent of the recommended calcium dose for age.

This calcium deficiency and its persistence throughout life, warning about a widespread nutritional problem, it is one of the agents responsible for the high incidence of osteoporosis in adulthood, and the frequency of fractures, says Dr. Maria Luz de Portela, Professor, Chair of Nutrition Faculty of Pharmacy and Biochemistry, UBA.

The recommended calcium intake for adults is 1000 milligrams a day. However, according to figures from the National Institute of Statistics and Censuses (INDEC) on the availability of foods that provide calcium in Argentina is less than 75 percent of the recommended per capita.

Nutritional studies showed that Argentines observe a high protein, low consumption of milk, and low fruit and vegetable. All this results in an inadequate intake of calcium and vitamin A. However, in comparison with previous work, in the last twenty years there was a gradual increase in calcium intake, a trend that manifested itself in increased sales of milk in the 90s, researchers say.

An essential mineral

Calcium is an essential mineral in the composition of the teeth and bones. These consist of approximately 70 percent of this mineral chemically combined with others such as phosphorus, that give them strength. Calcium is also essential for muscle contraction, transmission of nerve impulses and blood clotting.

The 99 percent of calcium in the body is part of the bones, which is a repository to preserve vital functions. The calcium stored in bones can be mobilized (bone resorption) to maintain levels in blood and tissues within physiological limits.

At first, the skeleton that forms in the embryo of a child is cartilaginous, and then the bone tissue grows with time, its calcium content. The bone hardening process called ossification is completed in about 25 years old. The last bone to ossify is the sternum. For this reason it is so important calcium intake in childhood and adolescence.

Brittle bones

One disease of high incidence in Argentina and is caused by a calcium deficiency is osteoporosis. It is characterized by decreased bone mass. The affected bones are more porous and break more easily than normal bone. Are common wrist fractures (radio), vertebrae and hip, but can affect any bone.

Osteoporosis affects women especially after menopause, but also occurs in men. Adequate intake of calcium from childhood helps prevent this disease.

Another disease caused by calcium deficiency is rickets, which causes skeletal deformities. Rickets is caused by a decrease in the mineralization of bone and cartilage due to low levels of calcium and phosphorus in the blood resulting from a deficiency of vitamin D.

It is believed that to attain optimal calcium levels need to increase the consumption of dairy products and certain vegetables that are rich in calcium, such as soybeans, broccoli and peas. Milk is the best source of calcium because it also has vitamin D which increases the absorption of the mineral. For a boy, ideally drink four glasses of milk a day.

The high fiber foods have little effect on calcium absorption. Moreover, excessive consumption of caffeine, salt and animal protein increases calcium excretion in urine.

In short, for healthy bones, experts advise increasing consumption of dairy products and also physical activity. In this sense, it seems that a half-hour walk or 45 minutes three times per week can be very helpful.

Matter of degree

How much calcium is necessary to eat to preserve the health of bones and teeth?

* For men or women older than 19 years, the daily requirement of calcium is 1000 milligrams.
* For pregnant and lactating women, it is considered that there is increased intestinal absorption, and advised the same figure of 1000 milligrams daily.
* In the case of adolescents (9 to 18 years), including pregnant women, are recommended 1300 milligrams daily, explains Dr. Portela.
* With regard to infants, if they are breastfed, the experts advise from 210 to 270 milligrams a day during the first year. If fed with artificial milk, the requirement is higher: 400 to 600 milligrams daily.
* For children 1 to 3 years: 500; of 4 to 5 years: 800 milligrams daily.
* For over 5 years: 1200 milligrams a day.
* To meet these requirements must be borne in mind that milk and yogurt have, on average, 100 milligrams of calcium per 100 grams. Therefore, with a couple of glasses of milk or yogurt per day will cover 50 percent of requirements. With a little cheese and a varied diet can meet 50 per cent.

Although it is advisable to cover the needs of calcium from the body with an adequate intake of foods from childhood, if this is not possible or there is a problem specific calcium deficiency, supplements should be given medical and biochemical control.

Fibrous dysplasia is a chronic disorder in which bone expands due to abnormal development of fibrous tissue, often resulting in one or more of the following symptoms:
* Uneven growth of bones.
* Pain.
* Brittle bones.
* Deformity of the bones.

It can affect any bone. It is possible that several bones are affected at once, and when that happens, it’s not unusual that everyone is on the same side of the body. However, fibrous dysplasia does not spread from one bone to another. The bones most commonly affected include:
* The femur (thigh bone).
* The tibia (shin bone).
* The ribs.
* The skull.
* The facial bones.
* The humerus (the bone of the upper arm).
* The pelvis.
* The vertebrae of the spine (less frequently).

Some people develop hormonal problems and a condition called McCune-Albright syndrome. This syndrome, another form of fibrous dysplasia, includes different symptoms, such as early onset of puberty and skin spots called cafe au lait spots.

Fibrous dysplasia usually occurs in children ages 3 to 15, but sometimes not diagnosed until adulthood. It is found equally among men and women.
What causes fibrous dysplasia?

It is unknown the exact cause of fibrous dysplasia, but is suspected to be due to a chemical irregularity in a specific bone protein. This bone protein abnormality may be caused by a genetic mutation at birth, but has not been shown to be an inherited disorder.
What are the symptoms of fibrous dysplasia?

Below are the most common symptoms of fibrous dysplasia. However, each individual may experience symptoms differently. Symptoms may include:
* Waddling walk.
* Bone pain because of the expanding fibrous tissue in the bone.
* Bone deformity.
* Bone fractures.
* Scoliosis – lateral curvature and rotation (to the side) of the back bones (vertebrae) that make a person look tilted to one side.

The symptoms of fibrous dysplasia may resemble other conditions or medical problems of the bones. Always consult your physician for diagnosis.
How is fibrous dysplasia diagnosed?

In addition to examination and complete medical history, diagnostic procedures for fibrous dysplasia may include the following:
* X-rays – a diagnostic test which uses invisible electromagnetic energy beams to produce images of internal tissues, bones and organs onto film.
* Biopsy – a procedure in which tissue samples are removed (with a needle or during surgery) for examination under a microscope to determine if cancer or other abnormal cells are present to remove tissue from the affected bone.
* CT scan (Also called CT or CAT scan.) – A diagnostic imaging procedure that uses a combination of X-rays and computer technology to produce cross-sectional images (often called slices) of the body, both horizontally and vertically. A CT scan shows detailed images of any part of the body, including bones, muscles, fat and organs. CT scans are more detailed than x-rays.
* Blood tests.

Treatment of fibrous dysplasia

Specific treatment for fibrous dysplasia will be determined by your physician based on:
* Your age, overall health and medical history.
* Extent of the disease.
* Your tolerance for specific medications or therapies.
* Expectations for the course of the disease.
* Your opinion or preference.

Treatment may include:
* Surgery, including:
or removal of affected bone followed by bone grafting (surgical procedure that is transplanted into the affected area healthy bone from another part of the body of the patient).
or removal of a wedge of bone.
or placement of a rod inside the shaft of the bone.
Medications.
* Pain Control.
* Physiotherapy.

credit to: Dra. Muriel Parisi

The bone tissue is constantly renewed. Its mass increases until the end of adolescence, usually remains stable until the fifties, then declined steadily, especially in postmenopausal women. More on bones is important at the time of menopause and the subsequent risk of complications of osteoporosis is low. This means that the prevention of osteoporosis should be in reality throughout life, to preserve bone stock.

Prevent from childhood to old bones

Osteoporosis: the prevention during childhood and adolescence is important to ensure an adequate intake of calcium (1.2 g/d) milk and dairy products. This is the age that the sport is most beneficial, provided it is practiced in a reasonable manner. Indeed, among the daughters of intensive training can cause amenorrhea (absence of menstruation) and estrogen deficiency, source of bone loss. Anorexia nervosa, involving food deficiency and amenorrhea, is responsible for brittle bone development. Until menopause, prolonged periods of amenorrhea, signs of estrogen deficiency should be avoided.

As adults, we must be careful to maintain proper calcium intake (1 g/d), avoid smoking and limit alcohol consumption. Indeed, tobacco and alcohol act directly on cells that form bone and smoking is associated with earlier menopause. Also watch your diet, because salt increases the elimination of calcium.
Keeping your muscles against resistance

Exercise is an essential factor in prevention throughout life. The muscles in contracting, pulling on the bone ends, which stimulates the bone to strengthen it. All exercises are not equivalent.

The most effective are those that are made against a resistance (known as osteoporosis is the main complication of flights in zero gravity). Thus it is better to twenty exercises with dumbbells or elastic hundreds without resistance. It is important to work on the most fragile areas, especially legs, the fractured neck of femur is the main complication of osteoporosis.

Preventive measures must be particularly strict in cases of treatment with cortisone, the latter increasing the risk of osteoporosis.

It is never too late

At menopause, hormone replacement therapy retards bone loss. Studies have shown a decrease of 50% to 80% risk of vertebral and 25% risk of other fractures in the first five years of therapy *. In the absence of cons-indications, this treatment is recommended against osteoporosis. It can be initiated at any time, even years after the onset of menopause, and maintained a decade.

1. Eat for pleasure
Try eating different foods every day. Share meals with family and friends.

2. The breakfast is a very important meal
Your body needs energy after a long night of fasting. The breakfast is vital. Foods rich in carbohydrates such as bread, breakfast cereals and fruit, are the first and the right choices. Skip meals, especially breakfast, can lead to a loss of control hunger, often resulting in a “gluttony” negligent. Skipping breakfast also decreases the concentration at school.

3. Eat varied
Different foods each day is a recipe for health. You constantly need 40 different vitamins and minerals for good health and no food can provide all. There is no “good” or “bad” food, so do not be fixated only on the foods you love. Just make sure to eat balanced and varied. Balance your choices over time!

4. Base your diet on carbohydrates
These foods provide energy, fiber, vitamins and minerals. Foods rich in carbohydrates include pasta, bread, breakfast cereals, legumes, fruits and vegetables. Try to include foods from this family at each meal, for more than 50% of daily calories should come from carbohydrates.

5. Eat fruits and vegetables at every meal
Throw yourself on fruits and vegetables, as well as meals for snacks. These foods are packed with vitamins, minerals and fiber. You must have at least 5 servings of fruits and vegetables per day.

6. Eat less fat, eat more fat
Everyone needs a little fat in your diet to stay healthy. However, excess fat, particularly saturated fat, is harmful to health. Saturated fats are found in whole milk products, pastries, fatty meats and sausages. Correct shooting every time you eat “fat” by eating lighter meals the following and try to eat light at night.

7. When it’s snack time
Snacks provide energy and nutrients. Choose your snacks including fruit, sandwiches, biscuits, cakes, nuts, chocolate, but make sure you vary your choice while limiting quantities.

8. Quench your thirst
You need to drink regularly, because half of the body is composed of water. Drink at least 6 glasses per day and more if necessary, during hot weather or during physical exertion. Emphasize water and milk, but also opt for diversity.

9. Take care of your teeth
Brush your teeth twice a day. Foods rich in starch or sugar may play a role in causing tooth decay if eaten too frequently throughout the day. Therefore, does not snack and do not drink too many sugary drinks.

10. Keep moving
Staying in shape is important for the heart and bones. So stay active … Try every day to do something and be bound by them with pleasure. Too many calories and not enough exercise resulting in increased body weight. Physical exertion endurance helps burn extra calories. You do not need to be an athlete to move!

This mineral belongs to the macro (those that the body requires greater quantity) and is about 1 to 1.5% of the total weight of a person. The major portion of this element (approximately 85%) works with calcium in building bones and teeth, while the remainder is distributed throughout the human body, performing many different functions.

Thus, it is noteworthy that this is one of the core members of deoxyribonucleic acid (DNA), ie, the molecule that are encoded in our individual qualities and is essential in the production of adenosine triphosphate (ATP), made the body uses to store energy. Also part of all cell membranes, mainly in neural tissues (some people call it “brain food”) and allows for proper utilization of carbohydrates and fats.

To make matters worse, phosphorus is also involved in milk secretion, cellular regeneration, kidney function, muscle contraction, blood chemistry balance, growth during childhood and adolescence, maintaining the regularity of the heartbeat and conduction of nerve impulses.

It is worth mentioning that this mineral is also used and valued by other forms of life on earth. For example, to the plant kingdom is essential in the process of photosynthesis, which involves the transformation of nutrients and sunlight into complex molecules that store energy, while for the animal kingdom is essential in harnessing and developing food movement skills and attention.

Obtaining dietary
Because of its wide distribution, virtually all food products containing even a small portion of phosphorus, but it is recognized that the main sources are the same as we provide protein and calcium, because these nutrients are associated with (of course, talking about milk , eggs, meat, fish and seafood).

Whole grains also have this mineral in abundance, but is at the compound called phytin, which humans are unable to take advantage. In turn, Fruits and vegetables contain small amounts of phosphorus, and only legumes (beans, peas, lentils, chickpeas, soy) and nuts (sunflower seeds, pistachios, almonds, walnuts, sesame) highlight fairly for their contribution.

The vast majority of phosphorus from food is absorbed in the upper small intestine (duodenum), in this process comes to compete with iron, magnesium and folic acid (vitamin B9), and when there is excess is excreted through urine .

Also, phosphorus and calcium are in equilibrium in the body, as the abundance or lack of one affects the ability to absorb the other. Thus, while excess phosphorus causes less absorption of calcium, it was found that frequent ingestion of antacid (with compounds of this last item) generates decrease in the level of phosphates in the body.

Recommendations
Phosphorus deficiency, but rarely by their easy availability of food, produce symptoms such as decay, bone and muscle weakness, tremors, poor generation of red blood cells (anemia), inability to speak or articulate words, lack of appetite, respiratory disorders and in severe cases, loss of consciousness, decreased pulse and death.

This problem occurs as a result of other conditions that prevent the absorption or retention of the mineral in the body, such as alcoholism, hyperthyroidism (overactive thyroid), vitamin D, use of medications, and kidney disease.

In counterpart, when this macronutrient is in excess (a condition that is also rare), can combine with calcium to form deposits in soft tissues such as blood vessel walls and muscles.

Such cases occur only in people with severe kidney problems or with very poor functioning in the regulation of minerals.

Finally, it is worth mentioning what the recommended daily requirement of this mineral, according to age:

* Infants 0 to 6 months: 100 milligrams per day (mg / day).
* Infants between 7 and 12 months: 275 mg / day.
* Toddlers (1 to 3 years): 460 mg / day.
* Children 4 to 8 years: 500 mg / day.
* Older children and adolescents (9 to 18 years): 1,250 mg / day.
* Over 19 years: 700 mg / day.

It must be emphasized that it is rare that additional phosphorus is needed to provide for the needs of the organism because the usual diet is usually sufficient to provide the required amount of nutrient.

Several authors argue that in America, the RDA for calcium was increased due to significant political pressure lobbies milk (such as the Dairy Farmers of Canada). Thus, it is now, for all practical purposes, impossible to achieve the recommended intake without consuming milk and its derivatives.

A maximum absorption

The concept of maximum absorption, yet very important, is too often overlooked when it comes to calcium. The maximum absorption is the maximum that can be absorbed by the intestine. When the intake is too high, the intestine can not absorb the surplus beyond this limit. This concept is well accepted when it comes to vitamin C, magnesium or glucosamine. Indeed, Health Canada issued a dose limit for vitamin C 2000mg per day. This limit is based on the maximum absorption is 1000mg per dose (2 doses per day = 2000mg). In fact, if you take more than 1000mg of vitamin C per dose, you run the risk of having loose stools. When the dose exceeds the absorptive capacity of the intestine, the amount of vitamin C remains unabsorbed in the intestine and can cause loose stools. However, establishing a dose limit by Health Canada seems to imply that to exceed this dose of 2000mg per day is dangerous, what is wrong.

The magnesium case is similar. Health Canada has established a maximum dose of 350mg per day. Again, this dose is based on the maximum absorption and the only risk, beyond this dose, is having loose stools with one exception, people with kidney failure should consult before take some extra magnesium whatsoever. In addition, this dose is arbitrary because the amount of unabsorbed magnesium can vary depending on the magnesium salt selected (for example, the absorption of magnesium oxide is very low while that of citrate and aspartate is very good).

The maximum absorption of calcium is documented since the 70s, and yet we never hear about. This limit is 500mg per dose. Beyond this dose, absorption is reduced and the excess calcium remains in the intestine. In the case of calcium, an overdose has the side effect of constipation rather than loose stools. As for other nutrients, the bioavailability of calcium is increased by splitting the dose during the day. Indeed, a single dose of 1000mg is less well absorbed (by a factor of 60%) than the same dose divided into 3 or 4 times a day.

We still see frequently prescribed calcium supplements of 1000mg to 1500mg per day. The utility of such high doses is being questioned. It is true that some research on osteoporosis have studied the effect of large doses of calcium. By cons, when evaluating the results of many studies, we realize that the dose of calcium is not a very significant factor. Indeed, studies using only calcium showed little evidence of effects on decision-bone mass and reducing fractures. Only studies with a protocol containing vitamin D, regardless of the dose calcium, showed positive effects of interest.
Undesired effect of calcium overdose

Constipation is unfortunately not the only side effect of an overdose of calcium. The cells that make bone, osteoblasts, are also affected. Contrary to what is taught by those who sell calcium overdose of calcium, rather than to stimulate these cells prevents their normal function, making them even senile and inhibits their ability to reproduce. This was demonstrated KLOMPMAKER. has revealed a mechanism of aging of osteoblasts when they are “too well fed.” This new understanding of the effect of calcium may explain why osteoporosis is more prevalent in countries where people eat lots of dairy products compared to those where it consumes very little.

credit to: jydionne

A balanced diet and regular exercise are important steps to heart health. Additionally, research shows that people with healthy hearts eat more whole grains as part of a diet low in fat and a healthy lifestyle.

Traditionally it was thought the cereal was healthy to be a rich source of fiber, but is now known as only one component of the grain, fiber alone does not offer all the benefits that whole grains can lead to health. The advantage of the comprehensive cereal fiber, with the first, you get more than just fiber.

The whole grain consists of three elements forming the grain: the bran, endosperm and germ. Whole grain consumption protects the body against many diseases including those of the heart as it contains: antioxidants, vitamins, minerals, complex carbohydrates, and phytonutrients.

Recent studies have shown that increased consumption of whole grain could have enormous public health benefits by reducing the incidence of heart disease.

Several studies investigate the impact of whole-grain foods in health and conditions including heart disease, stroke and cardiovascular disease.

An analysis of a number of studies indicate that people who consume more whole grains has reduced their risk of heart disease compared with those who have consumed a smaller amount. The grain cereal provides more protection against heart disease that cereal fiber, vegetables or fruits.

These studies also suggest that eating three servings of whole grains per day can have a significant beneficial effect on health.

There are several theories as to how whole grains can help maintain a healthy heart. It is likely that each component of whole grain work together to improve health. Theories include:

· Improved antioxidant status: Antioxidants help protect the body from attack by free radicals – a factor in many diseases including heart disease.
· Plant sterols are known because they reduce blood cholesterol (high levels of blood cholesterol is a risk for heart disease).
• The whole grain is a good source of dietary fiber, resistant starch and oligosaccharides (a short chain of sugar molecules). It has been suggested that these can help reduce cholesterol in the blood.
· Is believed that soluble fiber found in oat bran, for example, helps lower blood cholesterol by increasing cholesterol removal from the body.
• The whole grain is a source of unsaturated fatty acids. These fatty acids have been associated with a reduction in LDL cholesterol.
· Is believed that some elements are food, such as certain fibers, found in whole grains, lower plasma glucose, insulin, and / or plasma cholesterol and triglycerides (triglycerides are the chemical events that There are a lot of fat in the body).
Homepage More studies are on biomarkers relevant to cardiovascular disease and consumption of whole oat cereals associated with improved blood pressure control. These studies suggest that consumption of whole grains can improve factors relevant to cardiovascular disease.
• A class of phytoestrogen content in whole grains called lignans are converted by the human intestine in components, which are absorbed into the bloodstream and are associated with a reduced risk of cardiovascular disease. These findings in men from Finland suggest that higher intake of lignans may contribute to the cardioprotective effect of bran cereal.

The normal daily physical activity, not subject to specific programs is insufficient stimulus to improve bone mass. Definitely overload exercises allow significant improvements in both sexes and any age on BMD

Excessive physical activity and often highly competitive sport beyond the tolerances of bone stimulation causing negative effects on both physiology and structure of bone.

The effects of exercise on bone tissue are possible only when a food base is established. The effects of recommended intakes of calcium are enhanced by the addition of exercise. This effect is most evident in aged subjects and in women in perimenopausal period.

INTRODUCTION

Osteoporosis is a systemic disease characterized by low bone mass and architecture poor, both increase bone fragility leaving it susceptible to fracture.

One in three postmenopausal women in particular have advanced osteopenia francs osteporosis values. Interestingly, this decline in BMD was significantly correlated with levels of sarcopenia, ie loss of muscle tissue, which characterizes the sedentary elderly. This correlation is less significant in men and women of the same age but who remain physically active. Per year in Europe is recorded about 650,000 hip fractures, which cause a 20% mortality and 50% partial or complete disability.

Other variables or factors that may affect bone metabolism, bone would be the use of psychoactive drugs, loss of muscle strength. In rlacion to fractures, loss of stability and balance, and lost some senses like hearing and sight, predispose to falls and fractures.

In this article we will discuss the relationship between exercise and bone and try to give some idea about the intensity of exercise for optimizing exercise and diet for bone health. (1)

WHAT IS THE MECHANISM MEDIATOR BETWEEN THE EFFECTS OF EXERCISE AND BONE?

One of the most important factors related to structural characteristics. The functional demand imposed on the bone is a major determinant in the structural characteristics of this. The intensity of the applied stress on the bone segment affects its geometry, its microarchitecture and composition of the matrix (2). Definitely the intensity of the burden for the recently described effects is important and not the duration of effort, a minimum strain (a strain is equal to one unit of strength by amending the arquitctura moments bone) is required to produce an effect on bone. It has developed a theory which translate mecanoestatos impact force signals that allow an imbalance between osteoblast activity (which builds bone) and osteoclasts (bone absorbing). It is not clear if that signal increases or decreases osteoblastic activity osteoclastic or both. The strain imposed on the active bone osteocyte initiating an increase in the production of prostacyclin and the osteoblast produces prostacyclin and prostaglandin E2, minutes later it has been shown that the osteocyte is an increase of glucose 6 phosphate dehydrogenase and 24 hours later an increase in mRNA for growth factors (3).

AT WHAT AGE THE EXERCISE HAS AN EFFECT ON THE BONE?

First we have to take into account that the growth of bone mass is acquired until the third decade and remains more or less constant until 50 and then begins to decline, there are few studies that have highlighted that the intake of calcium with physical activity completed in the first 30 years of life allows these individuals end up at that age with a higher bone mass, cross-sectional studies have also shown that subjects until 50 years of age who participate in exercise programs have an average between 8 and 12% higher BMD than their peers without exercise, after 50 years this difference is only 6%. In subjects over 50 years has been observed in 1% increments in BMD (4).

26 children under 11 years were subjected to a gymnastics training 3 hours per day and three hours watching television. A second group of the same age was only 1 hour a day of intense exercise and 4 hours of television. We obtained a much higher correlation between BMD and number of hours of exercise in the most active group of both arms and spine. The Amsterdam study on the health and growth habit of life correlated with lumbar BMD at 30 years of age.

WHAT IS THE TYPE OF EXERCISE MORE EFFECTIVE?

Paraplegic subjects unable to walk have a 40% decrease in BMD within the pelvis and 25% in the lower limbs after a year of detention. Patients undergoing spaceflight or the absence of gravity have a 0.5% loss of bone calcium per month. It is unclear if this negative balance of bone is the result mainly due to increased absorption or a decrease in training. It has been shown that passive mechanical stress on bone of a paraplegic may decrease bone loss (5).

On the other hand, several studies have shown that athletes have between 25 and 30% more BMD than a commonplace subject with normal activity, including overhead activities including walking have a greater impact on bone than those who are swimming or cycling. Postmenopausal adult women subjected to work overload after 9 months the lumbar spine increased by 1.6% while the control women have decreased by 3.6% from baseline. In children under stress and impact activities have increased both in femoral neck BMD as radio, trochanter and lumbar spine (6).

In a longitudinal study in which 22 young cyclists were subjected to 10 hours per week of exercise bike for 2 years, BMD was lower than control subjects.

All this helps to understand that only the high-resistance exercise and short-term impact stimulates BMD and that this effect is local and not systemic thing that becomes clear when we see that the cortical area of the humerus of the active arm of a tennis player holds up to 20% more bone than the contralateral arm

Only women who walked over 10 miles per week were so slight but significant higher BMD than those who walked only 1.5 km per week. Moreover postmenopausal women after 6 months of a program that included jumps, there was an increase of 4% in BMD. Finally do 10 minutes of work load is more productive than 30 minutes without charge for bone mass, this has been clearly demonstrated also in animals.

DOES THE EFFECT OF EXERCISE IS PERMANENT?

Unfortunately not. According to the theory of bone mass mecanoestatos always needs to be adapting to the stress of mechanical load. Several major groups of adult women have been trained for 2 years increased lumbar bone mass by 6% within 1 year of rest, or normal life without regular exercise, these women were up to 1% less than the control subjects ( 7).

However, in follow-up studies in children before age 30 have an increased bone mass has been observed to have a protective effect over a lifetime.

The answer to this type of exercise that undoubtedly has an interindividual variability and possibly this in relation to genetic polymorphism, for example it was found that subjects with different amounts of Vit.D receptors have different response to the same type of stimulus.

EXERCISE IS THE EXCESS IS DANGEROUS?

There is no evidence that this type of exercise causes adverse effects or abnormal level of growth in children, however this type of exercise stimulates growth hormone synthesis achieving a more complete expression of his genes on height. But young athletes in competitive sports under the presence of oligomenorrhea and amenorrhea correlates with bone loss and bone fracture stress (8).

Approximately 50% of highly competent women have had some experience oligo-or amenorrheic compared with only 5% of the population in general.

The belief that the effect of resistance exercise produce a negative effect on the joints in old age has never been evidenced when the workload was appropriate for the level of functional ability of the musculature of each.

In osteopenic women with low BMD or inappropriate, exercises such as crunches or flexion and extension exercises column due to the effects of compression on the vertebral bodies can cause fractures.

IS THERE ANY INTERACTION BETWEEN EXERCISE AND DIET?

Studies in monozygotic twins has been established that environmental factors like diet and exercise, account for 20% of the varians of each. Several factors associated with diet, have an influence on bone mass and physiology, calcium, phosphorus, fluorine, zinc, copper, magnesium, manganese, sodium, potassium, Vit. K, and other bioactive substances such as phytoestrogens. Probably all this amount of nutrients in an adequate intake are necessary for the exercise has a positive effect on bone mass, however there are compelling studies that indicate that both the size composition and bone density in communities with low intakes calcium are similar to communities with high calcium intake (9).

In a longitudinal study in postmenopausal women, in women treated with exercise only had a decrease in BMD of the forearm, the other group treated with exercise and calcium showed the same phenomenon, while the group treated with exercise and estrogen present in increased BMD. This forces us to consider hormone replacement therapy as an additional factor for success in the exercise plan designed to preserve or increase bone mass in postmenopausal women.

Other studies have clearly demonstrated that the increase in BMD was positively correlated with calcium intake was only when accompanied with an exercise program (10).

Finally it is interesting that the intestinal absorption of calcium is reduced when bone mechanical demands are low. In children when calcium demands are met exercise is the most important determining factor in bone mass.

Special mention needs zinc and its influence on estrogen receptors and Vit.D, on the metabolism of nucleic acids on collagen and mucopolysaccharide metabolism on the activity of collagenase, on carbonic anhydrase on alkaline phosphatase and prostaglandins, all factors involved in the mechanisms of bone metabolism. Groups of animals treated with the same exercise programs and diet, femoral neck BMD was higher in those with a zinc supplement in the diet.

credit to: García Pan, D., Saavedra C.