Osteoporosis — it’s a condition characterized by the weakening or softening of the bones, causing fractures even from a minor fall. The worst thing that can happen when this condition is around is hip fracture, something that is very common in the elderly. Surgery is required to correct a hip fracture, and it can cause the patient to lose independence.
The problem with osteoporosis is you can never tell whether you have it or not. That’s because it yields no sign or symptom. It’s for this reason why the problem is often dubbed as a “silent disease” — it’s hard to tell that osteoporosis is around until you suffer from a fracture, and both x-ray and bone mineral density test reveal that your bones actually have become thinner due to loss of bone tissue.
Needless to say, it is very important to take the right steps in order to keep your bones strong. It is never too late to be concerned of your bone health, whether you’re in your 20’s or 50’s. According to medical experts, some of the best ways to keep osteoporosis at bay is by:
• Quitting cigarette smoking
• Avoiding excessive consumption of alcohol
• Supplementing with calcium and vitamin D especially if your diet lacks in them
It is also important to maintain proper pH balance within you. It’s no secret that having too much acid in the body can lead to a host of problems, and some of them include fatigue, headaches, shortness of breath, palpitations, joint pain and chronic kidney problems. Excessive acid can also trigger the development of osteoporosis!
Osteoporosis tends to ensue when your body gets too acidic because calcium in the bones is released into the bloodstream to help neutralize those excess acids. It is this particular attempt of the body to regulate the pH level that causes the bones to lose density. Without enough calcium deposited in them, your bones tend to become thinner and weaker.
Maintaining proper pH balance within you is one of the best ways to keep osteoporosis from striking. Sadly, today’s diet is packed with food items that can easily put your normal pH level out of whack, thus making you more prone to suffering from the said bone condition.
In order to help maintain the kind of pH level that won’t force the body to cause calcium stored in the bones to be released in the bloodstream to keep excess acid in check, it’s very important to watch what you are eating. Here’s a quick look at the things that should be included in your everyday diet:
Consider eating fruits in various colors to ensure that you are getting enough vitamins, minerals and antioxidants. The likes of guavas, kiwis, berries, papayas and citrus fruits are all loaded with vitamin C. Even though acidic, vitamin C actually helps zap acid once inside the body.
Green Leafy Vegetables
Plenty of green leafy vegetables contain calcium, vitamin C and vitamin D — all of which are necessary for stronger bones. Make sure that your every meal consists of at least 2 to 4 cups of cooked vegetables. Adding 1 to 2 cups of raw vegetables is also a great idea. Try to limit your consumption of vegetables that are packed with starch to ward off acid production.
The addition of whole grains in the diet helps ensure that your body has plenty of energy supply necessary for the repair of bones as well as other tissues in the body. Whole grains also help maintain proper pH levels.
Meat, poultry, fish and eggs — all of them supply your body with protein. Everyone knows that protein is essential for muscle building. Did you know that protein is a nutrient necessitated by the bones too? Especially when consuming meat, try to limit your serving to avoid too much saturated fat consumption.
Nuts and Seeds
Aside from the food items mentioned above, you may also obtain good amounts of protein from nuts and seeds. They are good sources of healthy fats too.
Fats from fish (omega-3 fatty acids) and vegetable oils should also be incorporated into your diet because these healthy fats are also essential for stronger bones.
Weight Loss Tips Recommended by Personal Trainers
Weight loss is something that we all struggle with. Sometimes we are successful in reducing our weight but more often than not, the number in the weighing scale slowly creeps back up. Most of us have already tried the latest diet trend in the hopes that it will lead us to a better looking us, but then, life happens and we forget that we are on a diet or that we feel frustrated with the lack of results. Still, we keep on finding ways to get rid of the excess pounds that we are carrying. With that being said, it might be a good idea for us to stop for a while and take stock of what personal trainers have got to say about losing weight. Who knows? We might pick up a thing or two about their weight loss tips that we can apply in our day to day lives. Here are some suggestions that you might want to consider.
Stay away from booze and sugar
If you really want to lose weight then ditch the sugar and booze. These two are known to be calorie-laden which is why they contribute to weight gain. If you can’t stay away from drinking alcoholic beverages, you can limit to a glass for girls and two glasses for men. As for the refined sugars, there are natural sweeteners available such as honey and stevia.
Don’t go more than 3 hours without eating
Although the exact science for this is still being studied, it appears that eating snacks in between meals can help keep your blood sugar levels steady. This means that your energy level will remain stable throughout the day and less sugar or carb binges which can cause weight gain on your part.
Mix your exercises up
Another tip that personal trainers have given with regards to losing weight is to mix your fitness routine as much as possible. Sticking to the same program for months will cause you to hit a plateau in your progress which can make you feel frustrated with the lack of improvement. A better option would be to mix your exercises so that your muscles will remain guessing as to which muscle group will be tested. The best part is that you are constantly strengthening and conditioning your muscles for a more even looking physique.
Drink plenty of water
Who would have thought that even the simplest act can do your weight loss goal a whole lot of good? Drinking water constantly can help flush the toxins from your body while ensuring that your skin remains properly hydrated. Water can also help improve digestion so that your body will be able to absorb nutrients from the food that you eat better.
These are just a few tips that you might want to consider the next time you are planning on shedding weight. What’s great about these fitness tips is that they are simple enough to follow but will get you amazing results in no time.
Study: Dietary supplements won’t help you live longer
Doctors at Tufts University in Massachusetts, the US, say it’s pretty clear that supplement use has no benefit for the general population and is not a substitute for a healthy balanced diet.
Their research found that vitamins A and K, magnesium, zinc and copper were linked to a lower risk of death from heart disease or stroke — but only when they came from foods, abc7news.com wrote.
Coauthor Fang Fang Zhang, an associate professor of epidemiology at the Tufts University Friedman School of Nutrition Science and Policy, said getting nutrients in the right quantities from food was associated with a longer life.
In fact, Zhang said some supplements even appear to have health risks. People who took high doses of calcium supplements had a 53 percent higher risk of dying from cancer than people who were not taking supplements,
However, if you have been diagnosed as deficient in a certain nutrient, don’t stop taking it without talking to your doctor first.
The research team used data from 30,000 US adults who participated in a National Health and Nutrition Examination Survey from 1999 to 2010.
The research was published in the Annals of Internal Medicine.
Whitening products may damage teeth:Study
Teeth whitening products – that promise to make your smile brighter – may also be causing tooth damage, a study has found.
Scientists at Stockton University in the US found that hydrogen peroxide, the active ingredient in over-the-counter whitening strips, can damage the protein-rich dentin tissue found beneath the tooth’s protective enamel.
The tooth is made of three layers: the outer tooth enamel, an underlying dentin layer and connective tissue that binds the roots to the gum.
Most studies of whitening strips have focused on tooth enamel, which contains very little protein.
The team focused on dentin, which makes up most of the tooth and has high levels of protein, most of which is collagen.
It is well established that hydrogen peroxide can penetrate the enamel and dentin. Previous work by the researchers showed that collagen in the dentin layer decreased when teeth were treated with whitening strips.
“We sought to further characterise what the hydrogen peroxide was doing to collagen. We used entire teeth for the studies and focused on the impact hydrogen peroxide has on the proteins,” said Kelly Keenan, associate professor at Stockton University.
The researchers demonstrated that the major protein in the dentin is converted to smaller fragments when treated with hydrogen peroxide.
In additional experiments, they treated pure collagen with hydrogen peroxide and then analysed the protein using a gel electrophoresis laboratory technique that allows the protein to be visualised.
“Our results showed that treatment with hydrogen peroxide concentrations similar to those found in whitening strips is enough to make the original collagen protein disappear, which is presumably due to the formation of many smaller fragments,” Keenan said in the statement.
The researchers point out that their experiments did not address whether collagen and other proteins in the teeth can be regenerated, so it is unknown if the tooth damage is permanent.
Next, they plan to further characterise the protein fragments released when collagen is treated with hydrogen peroxide and determine if hydrogen peroxide has the same impact on other proteins in the teeth.