Green Tea Can Help Prevent Fractures in Women With Osteoporosis

There are things you can do to prevent fractures especially if you have osteoporosis. Exercises, drinking green tea, changing your lifestyle and bad habits can all contribute to healthy and strong bones. Normally, women with osteoporosis are prone to verterbal, hip, and wrist fractures and this is because of the result of weak bones. With medications, proper exercise, and complete nutritional support, the risk of fractures is less.

To protect yourself from getting a fracture from a fall, you need lots of weight-bearing exercises. Yoga and other resistance training fitness program help build strong bones. Another benefit of these exercises does not stop with building stronger bones but it also improves your balance and increases muscle mass as well as muscle strength.

Strength is what you need to be able to get up from the floor or climb stairs. Balance is what you need to be able to prevent falls. Tai chi is a slow, graceful movement that works with coordination and balance. Another important thing is to check is your medications. More often than not, certain medications causes some problems with coordination and balance.

Also, limit your alcohol intake when taking medications. Consider getting your eyes examined.

Reducing your stress is one great factor in osteoporosis. Why? It is because stress can deplete your body of necessary nutrients for your bones such as calcium. Under stress, your body undergoes a fight or flight mechanism. It is basically an involuntary response of your body when it is in danger so you'll be ready either to take action or run away.

High levels of hormone cortisol which is present during a stressful event or situation suppress your immune system. This causes calcium to be released from your bones into your bloodstream. This, in turn, suppresses your hormones and glands involved in the remodeling of your bones.

As we age, your calcium loss often exceeds your calcium gain to your bones and that is why dietary calcium may slow the process of bone loss. Green tea contains chromium, calcium, magnesium, iron, copper, zinc, molybdenum, sodium, phosphorous, strontium, cobalt, nickel, and potassium.

The low rates of breast cancer and osteoporosis in Japanese women suggested that green tea should be in every woman's teacup.

Fragile Bones (Osteoporosis) Risk Factors

Fragile bones (osteoporosis) affect about 75 million people in Europe, USA and Japan. It considered a silent disease, due to gradual and painless loss of bone density. Early detection of risk factors is very logic for everyone. I'll provide you these risk factors in this article.

• Age: During aging process, bone resorption increase whereas, bone formation decrease. Both male and female loss about 0.5% of bone mass every year after age 50.

• Gender: 1 in 3 women over 50 will experience osteoporotic fractures, as will 1 in 5 men. Postmenopausal females are highly susceptible due to anabolic effect of Estrogen, the longer a women are exposed to estrogen hormone, the lower their risk of osteoporosis. Corticosteroids treatment: rheumatoid arthritis long term treatment with prednisone or its derivatives led to high risk of osteoporosis.

• Family history: Individuals with family member has osteoporosis has a 50-85% increased risk of developing osteoporosis.

• Race: Caucasians and Southeast Asians are of high risk more than African American and Latino men.

• Body mass: Thin or lean people particularly females are of high risk.

• Low Calcium intake: Calcium is the main component in bone structure so its deficiency led to high risk.

• Low Vitamin, D intake: Vitamin, D is very essential for Calcium, absorption and metabolism.

• Physical activity: Less active people and low life style people are of high risk.

• Smoking, Alcohol and Excessive Soda consumption. All these factors interfere with Calcium absorption and metabolism.

• Certain medications as Diuretics, Estrogen suppressive, blood-thinning agents, and Anti-cholesterol, agents: All, interfere with Calcium level, absorption and metabolism.

All people at risk should visit Physician and detect the Bone Mineral Density (BMD); witch diagnosed by a DEXA (dual-energy X-ray absorptiometry) test that, measures the bone mineral content of the spine, hip, and other parts of the skeleton. In simple terms, an X-ray is beamed to a specific area of the body and results in a computerized calculation based on the amount of light filtering through the tissue. Known as the Bone Mineral

Density (BMD), the test results are numbers representing the Standard Deviation (SD).

The T-scores are then used for diagnosis as follows:

• The normal: T-score above -1.

• Osteopenia: T- score between (-1 and -2.5).

• Osteoporosis: T-score at or below -2.5.

Celiac Disease Can Cause Back Pain

Celiac disease affects about 1 in 133 Americans, according to Mayo Clinic researchers. The digestive and autoimmune disease is thought to be caused by genetic factors and has a wide range of symptoms.

The immune systems of people with Celiac disease respond to the ingestion of gluten protein by attacking the lining of the small intestine. This causes inflammation that damages villa, the small hairs in the intestine that absorb nutrients into the body. Because it affects nutrient absorption, Celiac has many symptoms beyond the digestive tract.

Nutrients include vitamins, minerals, carbohydrates, proteins and fats. The body uses all of these in various vital functions, including cell production, muscle activation, growth of bones and muscles and organ function. Since nutrients are the basic building blocks of our bodies, malnutrition can wreak havoc on a number of structures.

Symptoms of Celiac include:

Digestive problems, such as gas, bloating, diarrhea, fatty stools and constipation

Muscle, joint and bone pain

In children, failure to grow properly

Iron-deficiency anemia

Missed periods

Tingling in the legs

Seizures

Celiac Disease And Back Pain

If you experience chronic digestive symptoms and back pain, you should be tested for Celiac disease. Continuing to eat gluten can lead to permanent intestinal damage.

Nutrient deficiency affects muscles throughout the body. The lower back will likely be a site of pain, since the lower back muscles are both load-bearing and highly mobile. Electrolytes like potassium, magnesium, sodium and calcium are needed for proper muscle functioning. A lack of these electrolytes causes interference in nerve communication between the brain and muscles. Contraction and relaxation cycles become disrupted. The muscles may twitch, spasm and cramp up. As the muscles get used less due to pain and miscommunication, muscle tone is lost. This process is accelerated by the fact that protein, the building blocks of muscles, is not being absorbed properly. This means that muscle wasting can't be counteracted by muscle repair.

Celiac disease can also cause osteoporosis and osteomalacia. Both disorders involve weakness of bones, but they are different in a few ways. Osteoporosis is a generally non-reversible thinning of bones caused by the body's inability to manufacture more bone tissue. Calcium and phosphate deficiencies greatly increase risk of osteoporosis. Osteomalacia is a softening of the bones caused by vitamin D deficiency and, unlike osteoporosis, can be recovered from through vitamin D supplementation. Both disorders can cause bone fracture and pain, but osteomalacia also has neuromuscular pain symptoms. Osteoporosis can cause loss of height and postural dysfunction, which can exacerbate back pain.

Treating Celiac Disease

The first step to Celiac treatment is the permanent elimination of gluten from your diet. As long as gluten is present in your digestive tract, your body will continue to damage itself. See http://www.mayoclinic.com/health/gluten-free-diet/my01140/ for foods you can and can't eat.

Celiac is usually detected before intestinal damage is beyond repair. You may begin to feel better a few days into your gluten-free diet, but it can take 6 months or more for your intestines to heal. It is generally considered a good idea for people recovering from Celiac damage to supplement nutrients in order to reverse the effects of malnutrition. Supplementation should be done under the guidance of a nutritionist or physician to ensure you're getting the proper amounts of nutrients your body needs.

Back pain is one of the many possible symptoms of Celiac disease. If you suspect you have this condition, seek diagnosis and treatment early on.

High Dose Vitamin D - Are 5,000 IUs of Vitamin D Too Much?

The Vitamin D Council advises that most healthy people can receive 5,000-10,000 IU of vitamin D3 a day without harm. But high dose vitamin D must be accompanied by sufficient calcium and magnesium...and people with certain diseases should only take supplements under the supervision of a knowledgeable doctor. Vitamin D is essential for the absorption of calcium and the prevention of osteoporosis. Recent studies have shown that it may also boost the immune system and help to prevent cancer.

Our body will automatically regulate how much vitamin D it produces from sunshine. Studies show that sunbathing in the summer for about 30 minutes can result in the production of over 10,000 IU of vitamin D and that once our skin makes about 20,000 IU, the ultraviolet light begins to degrade the vitamin so that we do not "overdose" on the sun. Vitamin D expert Dr. Vieth reports that there is no practical difference between vitamin D acquired from the sun and that acquired from food and supplements.

The Vitamin D Council reports that doses of 5,000 IU per day from all sources (sun, diet and supplements) are safe for most healthy people and that there are no reports of toxicity up to 10,000 IU per day. But the Council also warns that without calcium and magnesium in sufficient quantities, vitamin D supplementation will withdraw calcium from the bone and will allow the uptake of toxic minerals. As everyone metabolizes vitamin D differently, the best way to identify the optimal level of supplementation is to adjust the dosage to maintain target blood levels. The Vitamin D Council recommends that optimal health is supported by blood levels of 50-80 ng/mL (125-200nmol/L) as identified in a 25(OH)D vitamin D blood test.

HIGH DOSE VITAMIN D FOR TREATMENT OF SEVERE DEFICIENCY

High dose vitamin D treatment is broadly accepted in the medical community for people who are suffering from a severe deficiency but are otherwise in good health. There are two views on the best way to receive high dose vitamin D. The most common form of high dose vitamin D in the US is a prescription form of ergocalciferal also known as vitamin D2. But as vitamin D2 is less potent than vitamin D3, many doctors now recommend high dose vitamin D3 which can be purchased in a health food store or on-line.

VITAMIN D2 (50,000 IU/week)

Dr. Michael Holick of the Boston University School of Medicine recommends high dose vitamin D2 treatment for people whose 25(OH) blood levels are below 10 ng/mL (25 nmol/L). He proposes an oral dose of 50,000 IU/wk of vitamin D2 for 8 weeks followed by another blood test to check serum levels. If the levels are still inadequate, another 8-week course of 50,000 IU/week may be prescribed until blood levels reach 30 to 50 ng/mL (75-125 nmol/L). Once these target blood levels have been attained, patients prone to developing vitamin D deficiency may be encouraged to take 50,000 IU of D2 every 2 weeks to sustain their blood levels...or 1,000 IU a day of vitamin D3. He also suggests that exposure to direct sunlight for 5-10 minutes on the arms and legs between 10am-3pm during the spring, summer and fall can prevent further deficiency.

Ergocalciferol is available to U.S. doctors in prescription strength of 50,000 units in the brand names of Drisdol and Calciferol. As it is derived from plants rather than animals, ergocalciferol is considered Kosher.

VITAMIN D3 (4,000 IU/day)

Dr. Vieth (Mount Sinai Hospital in Toronto Canada) recommends that vitamin D3 is the preferred choice for supplementation. In 2001, a study involving 61 healthy men and women resulted in healthy increases in blood levels following daily intake of 4,000 IU of vitamin D 3-without an increase in blood calcium or urinary calcium excretion. After 2-5 months, the blood levels of participants increased to a range of 28-50ng/ml (69-125 nmol/L). Dr. Vieth has proposed a rule of thumb, that 4,000 IU of vitamin D3/day will increase 25(OH)D blood levels by 100nmol/L (40ng/ml) after 8 months of use and that any surplus vitamin D will remain in the body for approximately 2 months.

Dr. Vieth recommends a daily dose of 4,000 IU/day in order to maintain blood levels above 100nmol/L. He also clarifies that published cases of vitamin D causing elevated blood calcium (hypercalcaemia) have involved daily intake of 40,000 IU. Hypercalcaemia due to excessive vitamin D is generally accompanied by blood concentrations greater than 88ng/ml (220 nmol/L).

Dr. Vieth also suggests that high and infrequent dosing may result in blood level fluctuations without producing sustainable improvements in blood levels. Intake of lower doses of 2,000-4,000 IU daily rather than 100,000 IU once a month are more likely to produce the desired results.

CALCITRIOL

Calcitriol is a steroid that is produced after vitamin D passes through the liver and kidneys. The Vitamin D Council warns against treating vitamin D deficiency with calcitriol (or its analogs) as it poses risks of hypercalcaemia (high blood calcium) and fails to replenish the body's stores of vitamin D.

HIGH DOSE VITAMIN D TREATMENT GETS SILLY (500,000 IU)

Non-compliance (failure to take medications) is common both with prescription drugs and vitamins. Pharmaceutical companies and researchers often seek to address this problem with a "one shot a year" approach to osteoporosis medication and occasionally with vitamins.

In 2010, professors at the University of Melbourne reported results of a study involving 2,256 women (aged 70 years or older and considered to be at high risk of fracture) who received an annual dose of 500,000IUs of D3 supplements for three to five years. They were surprised that the recipients of this high dose vitamin D regime had 26% more fractures and 15% more falls than the placebo group. Treatment of non-compliant people with mega doses of vitamin D does not seem to be the solution....as suggested by earlier research that lower doses ingested daily produce the best results.

There are a number of diseases for which vitamin D supplements can cause elevated blood calcium and possibly compromise the immune system. In these cases, supplements should only be taken under the supervision of a knowledgeable doctor.

For information on calcium and magnesium supplements that support high dose vitamin D treatment while also preventing osteoporosis, visit http://www.osteoporosis-vitamins.com/best-calcium-for-osteoporosis.html

How to Recognize and Cope with the 34 Menopause Symptoms

Suffering from hot flashes or night sweats? Maybe you've suffered irregular periods now that you're going through the menopause. There are actually 34 symptoms that are commonly associated with menopause, although thankfully it is rare for one person to suffer from all of them. Here is a quick list. You may be able to spot some that you can relate to on this list.

1. Hot flashes (hot flushes)

2. Night sweats

3. Chronic fatigue

4. Irregular periods

5. Low sex drive or loss of sex drive

6. Hair loss

7. Sleep disturbance

8. Difficulty concentrating

9. Incontinence

10. Dry or thin skin

11. Vaginal dryness

12. Allergy symptoms

13. Leg cramps

14. Digestive problems

15. Facial hair

16. Muscle tensions

17. PMS symptoms

18. Water retention

19. Memory lapses

20. Dizziness

21. Weight gain

22. Heart palpitations

23. Mood swings

24. Itchy skin

25. Cold or tingling hands and feet

26. Depression

27. Breast tenderness

28. Migraines and headaches

29. Aching joints and muscles

30. Osteoporosis

31. Burning tongue

32. Irritability

33. Panic attacks / Anxiety

34. Low metabolism

There are steps that you can take to overcome some of these symptoms if you need to. You can visit your doctor and ask what treatments are available. In cases of severe symptoms you may be offered HRT (hormone replacement therapy). This has become quite controversial recently with some commentators saying that this treatment carries an increased risk of cancer with it.

You can also take natural remedies for the condition. Wild yam is a plant that grows in North America and contains phytoestrogens - plant material that very closely resembles female hormones. Many women have said that they have had great results when using this product.

You can also take simple measures yourself that will decrease the severity of symptoms. If you suffer from night sweats you should look at the type of bed linen and nightwear that you have. Natural fibers are best, such as cotton. You should avoid polyester and other manmade fibers that can make you hot. Keep the room cool and don't put too many covers on the bed.

If you have hot flashes during the day you can also take some sensible measures. Try and find out if your hot flashes are related to eating a particular type of food. Some women have found that cheese or red wine can trigger an episode. You can also dress to be prepared. Rather than one big sweater you can wear layers that can be taken off if you feel hot. Wearing a cardigan is also a practical piece of clothing that can easily be removed.

Menopause and Osteoporosis - There Are Steps You Can Take To Help Alleviate It

One of the conditions a woman must be concerned about is osteoporosis. This may usually occur right after menopause. However, there are steps you can take to alleviate it.

Osteoporosis is simply bone loss. It is inherent in aging for both men and women, although women are more susceptible to it. Because a woman's bone density is less than that of a man, this allows more time for the bone to age. The loss of bone mass begins approximately at age 40. After menopause, there is an acceleration of five to seven years at which point it returns to its normal age-related rate.

The absence of estrogen has less to do with bone loss than aging. In fact, smoking, medications, and being underweight have a greater effect on bone loss. That's why exercise is so important. It increases bone mass. While osteoporosis can lead to loss of height and tiny fractures, woman are also vulnerable to fractures of the hip. Therefore, it is important to take precautionary measures such as proper diet, exercise and vitamins to prevent the loss of bone mass. Further, your doctor may advise you to take a bone density test to determine just how much bone loss has occurred.

The bone density test encompasses taking an X-ray scan which can measure the bone density of your lumbar spine, because the spine is usually the first area to experience loss of bone mass. You probably don't need a special scan to identify bone loss if you have lost height each year. However, if you have just begun perimenopause or are in the stages of menopause, it may be a good idea to have the test done now.

If after the test you are told your bone loss is minimal, you may decide to do nothing. But it is still important to keep your bones strong and to therefore, you may wish to keep tabs on the progress of bone loss through tests. If, on the other hand, you are told that your rate of bone loss is significant, you may want to take a proactive approach to prevent osteoporosis.

The most effective way to maintain the strength of your bones requires a combination of lifestyle changes and dietary measures, such as: discontinue smoking; exercise 30 minutes a day, three or four days a week; ensure you are following a nutritional diet, with sufficient amounts calcium; exercise caution to prevent falls; and included vitamin D supplements in your dietary regimen.

Clearly, osteoporosis can rear its ugly head at some point. But you can take appropriate action to ensure you are doing everything you can to prevent the onset or, at the very least, stopping its progression.

Soft Chewable Calcium Tablets - Are They Effective?

Many kinds of calcium supplements are available on the market now. Their effectiveness depends on how your body responds to the ingredients found in them. Soft chewable calcium tablets have been found to be very beneficial for people of all ages including children under the age of 10.

These tablets come in many shapes and sizes. Artificial flavor is also added to them to make them easier to chew and swallow. As the name suggests, these tablets are soft and can be consumed after meals as a sweet treat.

Normally, calcium carbonate and calcium citrate are used to manufacture calcium supplements. Liquid supplements are also available on the market and they are ideal to be used by elderly people. In addition to an effective calcium salt, soft chewable calcium tablets also contain certain vitamins and minerals important for proper absorption of calcium.

Magnesium, phosphorus, vitamin D and vitamin K2 are some of the nutrients used in making soft chewable calcium tablets. These nutrients provide some of their own benefits as well in terms of long-term health and well-being. They are required by the body to perform many functions and activities including proper blood circulation, absorption of other nutrients and proper digestion of food.

In addition to calcium tablets, multi-vitamin supplements should also be consumed on a regular basis. Most of us are nutrient deficient without even being aware of this alarming fact. This is because we don't get to eat balanced diets anymore due to our busy routines. Nutrient deficiency in the body and especially calcium and magnesium deficiency is very dangerous for long-term health.

Many degenerative diseases like osteoporosis, Alzheimer's disease, colon cancer and Parkinson's disease occur as a result of calcium deficiency in the body. These diseases progressively make concerned organs weaker and weaker and a time comes when they become incurable.

Women above the age of 40 are at high risk of developing bone disease in old age. They are strongly advised to increase their calcium intake through calcium supplements and soft chewable calcium tablets. Normally 1000 - 1500 mg of calcium is required by the human body daily depending on its age and overall health.

You can refer to an RDA chart for calcium to determine how much calcium you should be consuming on a daily basis. Try to eat a balanced diet, exercise frequently and don't sit idle for long durations of time. In addition to these, add good-quality calcium supplements to your diet and avoid tobacco, caffeine, soft drinks and too much sugar.

Bone Health: What Works Now and What Looks Promising

Bone is living tissue that constantly undergoes remodeling - old bone is replaced by new bone. Osteoporosis is the most common human bone disease and is characterized by low bone mass or bone mineral density (BMD) and loss of bone tissue. Osteoporosis develops when bone that is lost is not replaced by new bone. This results in a decreased bone mass and the increased risk for fractures. The many common causes of osteoporosis range from lack of physical stress (exercise) on the bones, malnutrition, low hormone levels (ie estrogens, androgens, IGF-1), and old age. Secondary causes may be due to glucocorticoid therapy, where cortisol-like compounds, usually given to control inflammation, increase the rate of bone loss.

Osteoporosis was once viewed as a disease that primarily concerned older women due to decreasing levels of estrogen during the postmenopausal years. Estrogen causes increased osteoblastic (bone formation) activity and after menopause, minimal estrogen is secreted from the ovaries. However, since the recognition of The Female Athlete Triad, osteoporosis, osteopenia, and stress fractures are now a concern for much younger women. It is also evident that more and more men appear to be developing osteoporosis as well. According to the National Institutes of Health (NIH), 10 million people have osteoporosis and another 18 million have low bone mass, with the odds favoring that these people will also develop osteoporosis (1). This is very unfortunate because osteoporosis is largely preventable.

The NIH defines osteoporosis as a "skeletal disorder characterized by compromised bone strength predisposing to an increased risk of fracture." A common mistake is to think of osteoporosis simply as the result of bone loss. For individuals that never reach optimal bone mass, osteoporosis may develop without substantial bone loss. For further reading on osteoporosis, the NIH Consensus Statement at (INSERT URL HERE) is an excellent place to start. This article will cover more recent developments, address some ongoing concerns, and offer some practical interpretations.

Exercise: What Do We Need To Do?

To improve the quality of their bones, people need specific exercise programs and directions on how to do the exercises. In the case of young female athletes who may be over-exercising, an appropriate recommendation may be to reduce their training volume. This article will assume that the individual is older and lack of exercise is the problem. It's clear that not all exercise protocols are effective, so the focus will be on what has been proven in research and what is applicable today. There is a strong relationship between muscle mass, strength and bone density (2, 3). A simple interpretation is that in general, stronger people have stronger bones. In controlled studies where subjects were strength-trained, bone density also increased, thus lending support to cross-sectional studies (4, 5). Recent research using rats even suggests that resistance exercise may be more beneficial than aerobic training for stimulating bone formation (6). While there is no guarantee the same results will be found in people, animal studies do allow researchers to exert greater control over the study as well as study mechanisms that may be difficult to study in people. Unlike pharmacological and nutritional approaches, strength training can influence multiple risk factors for osteoporosis and other diseases by increasing strength, balance and muscle mass simultaneously.

Strength training or resistance exercise is not simply going to the gym and "pumping iron." A properly designed program can address balance, flexibility, cardiovascular conditioning and agility. These are often overlooked fitness components that can easily be incorporated into a program. Programs are designed based upon what a client has available to them (equipment, location, etc) and what they can actually do (physical limitations, contraindications, personal goals, etc). In previous research elderly subjects lifted food items (ie soup cans, bags of potatoes, milk containers, etc) and improved their strength, muscle mass, bone density, body composition and mental outlook.

Research in the past had older subjects lift weights in a very slow and controlled fashion because of the fear that fast or explosive movements may harm them. Today things are approached very differently. One of the consequences of aging is that there is a decrease in function in faster twitch motor units and hence muscle fibers. Observations so far indicate that power-type training in the elderly may be very beneficial in multiple areas, including improved speed, a decrease in medications for blood pressure, blood glucose control, and decrease in depression. It's easy to get depressed when you can't move around.

A properly designed exercise program is preceded by a doctor's approval and a physical assessment to determine the individual's functional capacity, joint integrity, and muscular strength. For example if a subject has weak legs and is without joint problems, single legged squats to a bed or chair can work well. Initially the range of motion is limited, and with improvements in strength and balance, the range of motion is increased. The chair or bed provide a safety measure so the subject does not squat too deep too fast. Push-ups and straight leg sit-ups (on a bed or carpet with the lower back pushing down against the bed/carpet) are also very effective movements. Try to select movements that make balance difficult, use primarily body weight (or some fraction) as resistance, use full range of motion unless contraindicated, and emphasize the lifting phase at a one or two tempo (subject says "one" or "one-two" and tries to complete the movement at the same time), with the lowering phase usually about twice as long. The main point here is that we know resistance exercise works to increase or prevent loss of bone mass (with many other positive benefits), now let's see how we can make it fun, yet appropriate for the people we work with.

Diet: What Can We Recommend?

Recommending an increased intake of dairy products along with some sunlight will work with some people, but usually not most elderly clients. Other dietary factors be bone saving. Fruit and vegetable intake has a positive relationship with bone density (7, 8). While there may be other explanations for these positive relationships, there is overwhelming evidence that supports their prudent recommendation. The standard recommendations apply - five to nine servings each day for adults, with lots of variety. Results of the Framingham Osteoporosis Study indicated that even after controlling for multiple factors, a lower protein intake increased bone loss (9).

Studies on rats indicate that high protein diets do not adversely affect bone turnover and in support of the Framingham Study, show that low protein intake lowers IGF-1 and induces IGF-1 resistance in osteoblasts (10, 11). Given that most elderly people consume insufficient protein, a low protein intake appears to be more of a concern than a high protein intake when it comes to preventing osteoporosis. While terms such as high and low are often used based upon the relative percentage of calories contributed to the diet from protein, this can be very misleading. A better strategy to determine the adequacy of protein intake is relative to body mass and activity pattern of the individual. The RDA for protein is .8 g/kg of body mass. However, strength training increases the upper recommendation to as high as 1.8 g/kg of body mass.

Soybeans and flaxseed (oil or meal) are excellent sources of phytoestrogens. Phytoestrogens are plant chemicals that can modulate estrogen function. Many phytoestrogens have been implicated either indirectly or indirectly to have an impact on bone turnover. While there still isn't enough evidence to say exactly how these foods may influence bone tissue, there is sufficient evidence to warrant recommending their consumption. Given the common problem that older people have of eating enough calories, the real trick is how to get this group to actually eat what may help them. For other groups, many people just don't see the value in taking time to plan out and make all the healthy foods they know they should be eating. A practical example that has worked very well for some people is to make smoothies or some type of blended mixtures. A scoop of why protein mixed in with some frozen berries and flaxseed meal supplies lots of nutrients that can benefit bone. It is quick, convenient, can be stored for later consumption and transported to another location. For variety, switch between flaxseed oil and meal, use different fruits, and alternate between soy and whey proteins.

Supplementation: Do We Really Need Everything On The Market?

It's clear that supplements (and drugs) can be effective when compared to a placebo. What is not so obvious is whether or not supplements to prevent bone loss work any better than eating a diet that provides similar nutrient values as in the supplements. Collectively most studies support the notion that if people get enough calcium, vitamin D, vitamin K, and boron from their diets and lead an active lifestyle, they will achieve and maintain healthy bone densities. The dilemma is that substantial portions of the population do not get the required amounts those nutrients. While counseling is often tried, this group is usually comprised of older adults who may have deeply established lifestyle patterns. Supplementation may be an appropriate recommendation as long as they remember to take the appropriate pills in the correct doses at the correct times.

Calcium is the most important specific nutrient for developing peak bone mass and preventing bone loss. Recommended intakes of calcium to prevent or treat osteoporosis are 1,000 - 1,500 mg per day for older adults. Calcium may displace or be displaced from being absorbed by other minerals. Calcium supplements should generally be taken at separate times from other mineral supplements or foods that contain minerals if one wants to maximize calcium absorption. They can be taken with juices and vitamins. Vitamin D is needed for optimal calcium absorption and has a recommended intake of 400-600 IUs per day. Vitamin D on its own has limited therapeutic value for people with normal vitamin D levels (12), but can increase bone density in people with depressed serum levels (13).

Since so much research has focused on calcium and vitamin D, other dietary constituents are often overlooked. Boron initially received attention for use as an intervention to treat and prevent arthritis. In parts of the world where boron intake are less than one milligram per day, arthritis incidence rates are 20-70%. In other places where boron intakes are three to ten milligrams per day, arthritis occurs in 10% or less of the population. A significant favorable response has been reported with 6 mg per day. The combination of 45 mg/d vitamin K2 and .75 micrograms of vitamin D3 increases bone density in post menopausal women with osteoporosis (14). Vitamin C is also correlated with increase bone density in postmenopausal women taking calcium and undergoing estrogen therapy (15). The supplement intake ranged from 100-5,000 mg/d with an average intake of 745 mg/d.

One supplement that has received lots of marketing attention is ipriflavone. Ipriflavone is a synthetic isoflavone sold over the counter. In some European countries it is considered to be one of the first and most effective treatment approaches to combating osteoporosis. Studies on ipriflavone however offer mixed results, with some indicating that it increases bone mineral density and others indicating that it does not. A recent study published in JAMA indicated that there was no effect on bone mineral density and that lymphocyte concentration decreased significantly (16).

Several companies have produced supplements marketed as anti-osteoporotic agents. Based upon the doses above, a supplement recipe for osteoporosis would consist of 1,000 - 1,500 mg/d of calcium, 400-600 IUs of vitamin D/d, 745 mg of vitamin C/d, 45 mg/d of vitamin K and 6 mg/d of boron. There is no research at this point in time that has examined the effects of simultaneously giving all of the above agents on bone density. Whether or not the combined use these supplements is more effective than some smaller combination is a matter of opinion. The most appropriate place to try this supplemention protocol is in clinical practice where a competent professional monitors patients. A greater concern is that individuals may self-prescribe these agents without monitoring and/or guidance from a competent professional.

Putting It Into Practice Today

One of the problems with research on preventing bone loss or increasing bone mineral density is that there are many variables to control for. Activity patterns can vary considerably and the results of a nutritional intervention may reflect the synergistic effects of nutrition plus exercise, even though only the nutritional component was carefully monitored. Another issue is that when bone mineral density has reached a certain critical point, significant interventions from a statistical perspective may mean little from a practical perspective. That is while the subject's bone density increased, they may still fracture their bones at the same rate as before the study. This makes interpreting the results somewhat problematic.

A simple and prudent strategy is to get people to perform resistance exercise where balance is challenged (ie they work against gravity). The program should incorporate progression so as they get stronger, they will perform more challenging tasks. The diet should provide at least .8 g/kg body mass per day and not more than 1.8 g/kg per day if resistance training. It is generally understood that most nutrients can be obtained from the diet, however a substantial portion of the population has signs of low levels for one or more nutrients relating to bone health. While recommendations for lifestyle modifications are certainly warranted, compliance does not appear to be very high over the long-term. Supplementation of one or more of the following may be warranted: 1,000 - 1,500 mg/d of calcium, 400-600 IUs of vitamin D/d, 745 mg of vitamin C/d, 45 mg/d of vitamin K and 6 mg/d of boron. Ideally such strategies would occur under the guidance of a competent professional.

References

1. Anonymous, Osteoporosis prevention, diagnosis, and therapy. JAMA, 2001. 285(6): p. 785-95.

2. Huuskonen, J., et al., Determinants of bone mineral density in middle aged men: a population- based study. Osteoporos Int, 2000. 11(8): p. 702-8.

3. Proctor, D.N., et al., Relative influence of physical activity, muscle mass and strength on bone density. Osteoporos Int, 2000. 11(11): p. 944-52.

4. Kerr, D., et al., Resistance training over 2 years increases bone mass in calcium-replete postmenopausal women. J Bone Miner Res, 2001. 16(1): p. 175-81.

5. Ringsberg, K.A., et al., The impact of long-term moderate physical activity on functional performance, bone mineral density and fracture incidence in elderly women. Gerontology, 2001. 47(1): p. 15-20.

6. Notomi, T., et al., A comparison of resistance and aerobic training for mass, strength and turnover of bone in growing rats. Eur J Appl Physiol, 2000. 83(6): p. 469-74.

7. Tucker, K.L., et al., Potassium, magnesium, and fruit and vegetable intakes are associated with greater bone mineral density in elderly men and women. Am J Clin Nutr, 1999. 69(4): p. 727-36.

8. New, S.A., et al., Dietary influences on bone mass and bone metabolism: further evidence of a positive link between fruit and vegetable consumption and bone health? Am J Clin Nutr, 2000. 71(1): p. 142-51.

9. Hannan, M.T., et al., Effect of dietary protein on bone loss in elderly men and women: the Framingham Osteoporosis Study. J Bone Miner Res, 2000. 15(12): p. 2504-12.

10. Bourrin, S., et al., Dietary protein restriction lowers plasma insulin-like growth factor I (IGF-I), impairs cortical bone formation, and induces osteoblastic resistance to IGF-I in adult female rats. Endocrinology, 2000. 141(9): p. 3149-55.

11. Creedon, A. and K.D. Cashman, The effect of high salt and high protein intake on calcium metabolism, bone composition and bone resorption in the rat. Br J Nutr, 2000. 84(1): p. 49-56.

12. Hunter, D., et al., A randomized controlled trial of vitamin D supplementation on preventing postmenopausal bone loss and modifying bone metabolism using identical twin pairs. J Bone Miner Res, 2000. 15(11): p. 2276-83.

13. Kantorovich, V., et al., Bone mineral density increases with vitamin D repletion in patients with coexistent vitamin D insufficiency and primary hyperparathyroidism. J Clin Endocrinol Metab, 2000. 85(10): p. 3541-3.

14. Iwamoto, J., T. Takeda, and S. Ichimura, Effect of combined administration of vitamin D3 and vitamin K2 on bone mineral density of the lumbar spine in postmenopausal women with osteoporosis. J Orthop Sci, 2000. 5(6): p. 546-51.

15. Morton, D.J., E.L. Barrett-Connor, and D.L. Schneider, Vitamin C supplement use and bone mineral density in postmenopausal women. J Bone Miner Res, 2001. 16(1): p. 135-40.

16. Alexandersen, P., et al., Ipriflavone in the treatment of postmenopausal osteoporosis: a randomized controlled trial. JAMA, 2001. 285(11): p. 1482-8.

Herbal Vinegars to Prevent and Reverse Osteoporosis

Herbal vinegars are packed full of vitamins and minerals that can improve bone health. Many women in this country suffer from bone loss and osteoporosis. Good nutrition makes healthy bones and herbal vinegars can be a part of your osteoporosis diet. Herbal vinegars can be a part of your support system for preventing or reversing bone loss, especially during the premenopausal and postmenopausal years.

These are not your culinary vinegars with a few sprigs of herb placed in the bottle. These are nutrient dense herbal vinegars that are full of vitamins and minerals that improve bone health. Apple cider vinegar just by itself has the same amount of calcium as a glass of milk in just 1 tablespoon. So you could just take a spoon full mixed in a cup of water every day. But when you add herbs that are mineral rich to the vinegar you get a delicious supplement that is better than any pill.

Herbs to use for good bone health are cabbage, comfrey, dandelion, mint, nettle and raspberry leaves. To make your bone building herbal vinegar, just chop the leaves of the herb in small bits and fill a glass jar. Fill with apple cider vinegar and stir to saturate the herb. Top off with more vinegar and cap tightly with a plastic lid. If you only have metal lids, then place a layer of plastic between the lid and the jar. Vinegar will corrode and rust metal lids and you don't want this to ruin your beautiful vinegar.

After infusing for about 6 weeks, your herbal vinegar will be ready to use. You can use it on any dish you use regular vinegar on like grains, beans, greens or even soups. Take about 2-4 tablespoons a day to prevent or even reverse osteoporosis and maintain good healthy bones.

©Shanna Ohmes

Precautions of Joint Mobilization Therapy

Massage therapy has always been a part of health recovery due to its effectiveness and its lesser risks and contraindications to the treatment. Joint mobilization is one of the forms of massage therapy that is used in the treatment of pain relief in the joints and tissue of an injured area of the body. It is effective in treating arthritis which is a common musculoskeletal dysfunction among the elders. It is also used for treating headaches and other minor ailments outside the region of the joints.

Joint mobilization helps in utilizing joint play which allows mobility and flexibility of the moving parts of the body. Success and benefits are achieved through the careful and proper manipulation of the therapist during the therapy session.

Prior to the therapy, the therapist should study the condition of the patient and should be comfortable working with the patient and not on the patient. Blood and lymph flow should be taken into consideration in this type of therapeutic massage technique as they are important gauge of the effectiveness of the result of joint mobilization therapy. When the affected joint decompresses, blood and lymph flows without restriction which is a good thing as it means that the condition is being treated properly.

During the session, the therapist works by mimicking the gliding in the bones by applying pressure in order to promote health on the joints. Passive movement in small slow motion is also conducted to increase the mobility and remove the fixation in the joints. This technique along with the massage allows the tissues surrounding the affected limbs to release tension which causes pain.

However, just like all types of alternative medical care, the client should be careful and well aware of what he is into. He must know the purpose and goal of the therapy in order to know what benefits and effects to the health he will be receiving from the therapy. The risks and contraindications of the same therapy should also be researched as well as the preparations and precautions needed to prevent anything bad from happening.

The precautions in joint mobilization therapy are important and should be followed by both the client and the massage therapist in order to avoid inflicting more damage to the injury or condition. The precautions includes that there should be given no treatment to the spine in case the patient is at the same time suffering from osteoporosis. Any bleeding in the affected joint area should be discontinued immediately to prevent further problems such as inflicting more damage in that area. If the medical history shows any sign or presence of tumors or malignancy, the natural therapy should be put in a halt to prevent further damages to the body of the patient. If there are symptoms of loose body in the joint, it would be better to seek the expert opinion and advice of a doctor to reduce the risks of doing more harm than good to your body. In general, although this therapy and the other types of natural treatment are regarded as safe, it would be best if you consult with a doctor first.

Reflexology for Osteoarthritis

Reflexology was performed in the ancient times by the Egyptians, Chinese and Indians. An American ENT specialist, Dr. William Fitzgerald took this theory to the west. This therapy is based on the fact that the reflex points on the hands and feet are directly connected to all the other organs of the body. Therefore, to provide healing effect to the head, the big toe is treated. Similarly, if one wants to feel the healing effect on the entire body, the entire foot needs to be treated.

The most common treatments of osteoarthritis are medication, surgery, pain relievers, educating the patient and physical exercise. However, in recent times, reflexology is also being increasingly used for treating this disease.

A reflexologist uses only his hands to administer this treatment. He gently massages the strategic points of the foot, applying pressure to these areas. The process is highly individualized. Every patient requires a unique approach. The imbalances in the body are rectified through this method. An expert reflexologist usually finds tiny spots on the feet that can heal the patient.

Through this method, the body is allowed to heal at its own pace. Unlike the other methods of treatment, reflexology is suitable for all age groups of patients. A regular treatment is required to maintain proper balance of the body. The best part about this unconventional mode of treatment is that it is extremely safe and entirely natural.

A good practitioner of reflexology usually begins with a preliminary talk with his or her patient and then tries to find out the problematic areas by pressing parts of the hands or feet. The experience might be a little painful at times but the pain is temporary and aids in identifying the imbalances. The experience on the whole is quite relaxing and soothing.

Bone Fractures - The 3 Most Common Causes for Bone Fractures

Bone fractures are often thought of being related to car accidents, falls or any other type of hit. Even an unfortunate slip can lead to serious bone fractures and even worse. Because of the different types of bone fractures, you should always see a doctor for proper treatment and rehabilitation.

The doctor is the only person that can determine the severity of your bone fracture and by using proper technology as X-rays and other medical methods, can determine the exact location of the wound and treat it accordingly.

Even though bone fractures can happen from numerous causes, the most common causes for bone fractures can be divided in 3 categories:

1. The first, and probably the most known cause for bone fractures is known as bone thinning or osteoporosis. Osteoporosis can lead to bone fractures because in time it makes the bones less dense by altering bone protein and other minerals. This increases the risk of bone fractures, because the bones become a lot more porous.

2. A special category of bone fractures is related to sports and sport athletes. Sport athletes are prone to bone fractures because of the higher level of stress and force applied often on the bones. This 2-nd bone fractures category is also known as bone overuse.

3. The third and probably the most common cause of bone fractures is due to falls, hits, different types of accidents (car, bike, mountain climbing accidents, or other accidents related to hobbies). All of these accidents of falls are very likely to bring traumas to one or more of the bones, leading to bone fractures.

Women Over 40 - Fight Osteoporosis, Avoid Calcium Reducing Drinks

Osteoporosis is a looming threat for women over 40. Osteoporosis means: The bone mineral density is reduced- especially for calcium. Calcium is the most abundant mineral in the body and essential for strong bones. You're risking severe fractures in bones that wouldn't break in healthy people, like rib, hip and wrist bones.

Calcium is important for the heart, nerves, muscles and many other body parts too. It can impact premenstrual syndrome, high blood pressure and high cholesterol. Unfortunately, it is very common to consume not enough calcium. And, what many women over 40 do not know: There are calcium reducing beverages out there you want to avoid:

• Too much caffeine affects your calcium- reduce coffee, stay away from energy drinks


• Sodium Phosphate is often found in carbonated drinks. Check the labels; better go for tea or water. they will help you controlling your weight too


• Too much alcohol will reduce the calcium level too

As with most minerals, to be effective it needs to be consumed with other vitamins and minerals in small portions over the day. Dairy products are a good source of calcium, or seaweeds, nuts (almonds, sesame), beans, broccoli and many fruits. As always, the best way to avoid any deficiencies is to eat lots of vegetables and fruits.

You need enough vitamin D to to be able to absorb calcium properly. So: Get some sun, it will brighten your mood and get the vitamin D production going. Fatty fish (herring, catfish, salmon, mackerel, sardines, tuna) is a good source of vitamin D too.

Osteoporosis Medication Put On Alert No Brittle Bones About It

Do you know what is the function of your Osteoarthis Medication? Do you know what the side effects are? Please read this article before you take another pill. If you have answered yes or no to any of these questions, read on.

When you receive a new prescription from the doctor you normally get it filled and take it without a thought as to the side effects. The doctor may or may not explain them. This is wrong. Ask your pharmacist about the side effects of this medication before you take it.

I have learned that the Osteoporosis medication is suppose to build bone but actually makes them flexible, not stronger, though it may look better on X Ray. The medicine stops bad osteoclasts (breaks down bone and makes them brittle) but also the good osteoblasts (which build bone). Brittle bones can easily break. No matter which of the several medications you take for Osteoporosis, you must be aware of the dreadful side effects.

This is my sister's story. She started taking Osteoporosis medication in January. It is a pill you only take once a month. This is actually a cancer medication, and since you take it only once a month, it is stronger than those you take weekly. Her whole body started to weaken. She developed Chronic Fatigue Syndrome.

This caused depression since she could not maintain her career which she loved and had considerable respect. She also had muscle aches. After taking the medication for five months she had a slight cold and lost her voice for a short period. During that short period she did what most people do when they have a sore throat, they whisper. She took cold medication and her voice returned once again.

A week later her voice vanished and never returned. After visiting several doctors her pulmonary doctor suggested a specialist. She made her appointment with the Ears, Nose and Throat doctor

(ENT). He did a scope of her vocal cords in the office and her life changed and has never been the same since.

He found severe redness and swelling in the throat, and the muscles normally used for speaking were not being used. When she had the scratchy throat she whispered, for 2 months, and used the wrong muscles. They got stronger, but sprained from overuse or hyperfunction . Now she is in Speech Therapy relearning how to speak using the correct muscles. She has been on total voice rest for 2 months so far.

Also, he found she had Gastro Esophageal Reflux Disease (GERD) which is an acid reflux disease that starts in your stomach, goes up the esophagus and can spill over onto the voice box. For the first five months taking the medicine she had no heartburn or sore throat. It was a "silent" enemy. Now she is on a food restriction diet, antacid medicine, and must sleep with the head of the bed elevated, another major readjustment.

The side effects from the Osteoporosis medicine are more extensive than what I have described. Check out the different websites and talk to your Pharmacist before you take this kind of medication. If you are already taking it think long and hard before you take the next pill.

I found out the safest way to fight osteoporosis is to take Calcium with magnesium, Zinc, and vitamin D (or 15 minutes of sunshine). The bones need "loading", so walking is great for exercise. It helps to stick to a workout routine, so make it fun: use music, pets, or friends.

For some people there are not any problems. For others the problems haven't happened yet or are waiting to happen. There are many side effects from Osteoporosis Medication that are not listed in this article. Look them up. You may have side effects and do not know it.

Thank you for reading my article. Please feel free to read any of my numerous articles on many subjects.

Copyright Linda E. Meckler 2007

Ayurvedic Natural Supplements to Stop Bone Loss

Your bones are as alive as you are. Often mistaken for something hard, brittle and lifeless, bones are the building blocks of our body, without which we would be nothing but a lump of mass which does not have a support system to hold it up together. The human skeleton is made up of bones and it's these bones which provide structure and balance to our body. Significantly, bones are more than structure blocks as they are also the storehouse of essential minerals that our body needs, the most important of which is Calcium. Calcium is one such mineral which is constantly being broken down and rebuilt in our bodies through a process called resorption. New bones are thus produced through this process at different stages of life.

Bones can be kept in the optimum healthy condition by exercising regularly and following a healthy diet regime. But all the exercise and diet in the world cannot prevent the erosion of bones as we get older. Aging is a natural process and therefore with age the strength of the bones also decreases due to erosion of the bones. But under certain conditions, bone loss may be more severe for certain people than others. As a result of which the bones are severely weakened and so is the skeleton. The skeleton becomes deformed a bone density also experienced at certain places. If the condition worsens then it could lead to the bones becoming very light and frail, so much so that they become brittle enough to crack and break under the body's own weight.

This condition is known as osteoporosis. In medical terms, osteoporosis is an ailment of the bone in which the bone mineral density (BMD) is reduced. This leads to a low bone mass in the body and a deteriorating bone tissue. Bone mass (bone density) is the amount of bone present in the skeletal structure. The higher the density the stronger are the bones. Genetic factors also influence bone loss and so do the environmental factors. The treatment of osteoporosis should be administered as soon as the signs of bone loss are observed or felt. If left untreated, it could become a severe problem and lead to breaking of bones. These broken bones or fractures occur typically in the hip, spine, and wrist areas. Such fractures can be either in the form of cracking (as in a hip fracture), or collapsing (as in a compression fracture of the vertebrae of the spine).

The following suggestions will help you treat osteoporosis effectively:

• Regular exercise to maintain good bone health

• Calcium-rich food

• Swimming

• Having a correct body posture

• The consumption of milk and milk products

The consumption of certain natural herbs may also help achieving a healthy bone structure, some of which are:

• Dandelion Tea

• Red Clover

• Chaste Berry

• Dong Quai - A Chinese herb

Ayurveda also has the optimum solution for bone loss in the form of an excellent herbal supplement called BonCare. This natural supplement is made of a recipe of herbs and minerals formulated to maintain bone health and strength. The herbal power of this health supplement improves destabilized bones by distributing nutrients between bone tissues.

BonCare naturally adjusts and balances the synthesis and utilizes various hormones to sustain bones, boosts calcium levels and reduces breaking down of bone tissue, while stimulates formation of new bone without any side effects. It naturally helps common osteoporosis symptoms such as backache and leg pain to be reduced significantly.

Trust Ayurveda to provide the best solution to all your bone related problems.