Archive for the ‘Bone Health’ Category

Renew Your Mattress

Monday, February 8th, 2010

Renew Your Mattress
And enjoy a restful sleep!
Approximately one third of our life was spent sleeping, having an optimum surface according to our needs, is vital to enjoy a restful sleep.

CHARACTERISTICS OF A GOOD MATTRESS

Our rest area must meet the three features listed below:

Firmness
The mattress should be firm to ensure that the backbone adopt bad postures, but flexible enough to adapt to the movements.

Uniformity
The mattress should not be sinking to maintain optimal support of the entire body surface.

Adaptability
Which satisfies both the characteristics of the mattress should respect the curves of our body to prevent excessive pressure to bear muscles during rest.

TIPS

  1. In the event that you or your partner you may have a silhouette robust or suffer from back problems, spring mattresses offer the strength you need.
  2. If you warm avoids synthetic latex mattresses and choose those that have a cotton cover to facilitate transpiration.
  3. If you suffer from allergies, especially to mites, choose a mattress made with hypoallergenic materials. The latex is a convenient option.
  4. Always choose mattress size larger than the space allows and spare no expense when you settle on the mattress that best suits your needs, health and welfare must come first.
  5. To keep your mattress in good condition should be rotated every 3 months and renew it every 8-10 years.

The ideal complement to your rest

Also choose a good pillow that suits your needs, complement and get that rest is 100% satisfactory.
As the head needs to support the spine and neck retain a natural, relaxed posture, is ideal to choose a pillow flexible and not too thick to avoid awkward positions.
Latex pillows are highly recommended medium hardness, are well adapted to the shape and weight of the head, with the advantage of not nest mites.

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Nutrition and bone health throughout life

Thursday, January 7th, 2010

nutrition and bone health throughout lifeThe development and bone growth is a process that takes place from the womb to the last days of life of the individual. A lifetime for the bone can be enhanced or, conversely, to not reach their optimal development and will gradually weaken.

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. (more…)

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Food for Bones

Wednesday, January 6th, 2010

food for bonesWhile everyone seems to know that it is necessary, very few people consume minimal amounts of calcium, hence, bone diseases are so common.

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. (more…)

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Fibrous Dysplasia

Tuesday, January 5th, 2010

fibrous-dysplasiaWhat is fibrous dysplasia?

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. (more…)

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Osteoporosis: prevention of long-term

Monday, January 4th, 2010

osteoporosisWith increasing life expectancy, osteoporosis will become a condition becoming more common. It’s a good reason to implement a number of simple preventive measures, since childhood.

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. (more…)

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Can you take too much calcium?

Wednesday, December 30th, 2009

calciumDid you know that the Recommended Dietary Allowance (RDA) varies by country? For example, in America, the RDA for adults is 1200mg of elemental calcium per day while it is only 800mg per day in Europe and several Asian countries. If, as we claimed Canada’s Food Guide, this contribution is made according to the most rigorous science, then how is it that varies from one country to another? Scientific data, however, cross the borders! The most curious in all this is that osteoporosis is more common where the RDA for calcium is lower … Moreover, researchers have shown in young women, a higher intake to 800mg of calcium daily did not provide any additional benefit on bone development.

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. (more…)

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Bone Health Exercise and Nutrition

Sunday, December 27th, 2009

bone healthHave been tested that exercise at an early age by promoting games and sports from kindergarten, gives effects on bone mineral density are more stable and higher than in subjects who were not stimulated early.

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) (more…)

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Preventive aspects of calcium intake in different life cycles of human

Thursday, December 24th, 2009

calciumCalcium is a mineral needed for bone deposition at the growth stage and to regulate diverse cellular responses in which work mainly as a second mensajero1. In the various life cycles of human physiological needs is a major ore especially in pregnancy and adolescence, while in the elderly with deficiency states and osteoporosis risk is also important for preventive purposes.

The recommendations of calcium intake during pregnancy vary widely among countries even with similar populations, with increased intake on the pregnant woman goes from zero to 800 mg / day or more. One reason for this variability is due to the substantial differences in average calcium intake among countries. Intakes of 200-500 mg / day are typical of Latin America, Africa and Asia, where milk consumption is low, whereas in northern European countries, North America and Australia is about 1000 mg/día2. In addition, calcium diets derived mainly from plant foods may have compounds that interfere with calcium absorption and reduce its bioavailability.

How can some degree of adaptation occur in groups that typically consume diets low in calcium, often expert committees take into account the average consumption of the mineral to fix the recommendations consistent with this and therefore these recommendations would apply only to groups consuming a specific diet in a certain region.

Another reason for the variability in calcium recommendations are due to the current state of ignorance about the mineral requirements for human reproduction and lactation. In general, these have been calculated by adding to the non-pregnant women or infants, the amount covering the cost of calcium for fetal growth and milk production. However, it is possible that alterations in the absorption and excretion mediated by metabolic changes, may compensate for these extra needs without requiring major changes in diet. (more…)

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Your bones are forever

Thursday, December 17th, 2009

bone healthFrom childhood we are taught that we must take a glass of milk every day, because it contains lots of calcium for bones. Maintaining strong bones is not so simple. Physical exercise, especially strength, it is important to prevent osteoporosis. We propose a plan to make your bones as strong, which will dream to retire to risk sports with your grandchildren.

1. Osteoporosis, the great enemy
Sport. Exercise helps strengthen bones.  Not only women should worry about maintaining bone density. Although bone loss is identified as a problem that affects women after reaching menopause, in fact, osteopenia or bone loss affects both men and women. No difference between sexes, such as wrinkles.

After a certain age, our bones, joints, skin, hair, brain and other tissues deteriorate. The problem is that women are more likely to have osteoporosis when they reached the menopause by the lack of production of estrogen, and therefore, more socially conscious women to keep the bone that the bone men.

Men are also attacked by the quiet that is eating rodent bones, osteoporosis. From the 45 or 50 years, more men with symptoms of osteoporosis than prostate cancer.

But if both men and women look after the quality of bone from young, we reach the critical age with higher bone density than other people, and with stronger bones and stronger.

(more…)

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