| What disease are college-aged individuals
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| | presence of phytates and oxalates bind to
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| most concerned about? If you ask most, I
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| | calcium and limit the amount that is
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| doubt you will hear many people respond
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| | absorbed. Fortification of soy products,
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| with osteoporosis. This disease, which
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| | orange juice and cereals with calcium
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| mainly affects older individuals, relates
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| | will greatly improve the calcium status
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| to a weakening and thinning of bones due
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| | of consumers.Vitamin K is another
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| to a loss in calcium stores. Why should
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| | fat-soluble vitamin necessary for normal
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| you be concerned if osteoporosis is a
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| | bone health. One of its major functions
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| disease the effects mainly individuals
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| | is to aid in the formation of
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| over 50-years-old?According to the
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| | osteocalcin, a contributor to bone
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| National Institute of Health on
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| | formation. Studies have related low
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| Osteoporosis and Bone Related Disorders,
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| | vitamin K intakes with increased risk for
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| in the U.S. today 10 million people are
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| | osteoporosis. Vitamin K is synthesized by
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| living with osteoporosis and another 18
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| | intestinal bacteria, yet the rate at
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| million are at high risk due to low bone
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| | which it is absorbed is not enough to
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| mass. Approximately one in every two
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| | maintain necessary levels in the body.
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| women and one in every eight men will
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| | Therefore vitamin K must be consumed
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| have an osteoporosis related fracture at
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| | through the diet. Dark green leafy
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| some point in their life. Men are less
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| | vegetables, liver, alfalfa and kelp are
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| susceptible to developing osteoporosis
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| | all excellent sources.High intakes of
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| because they generally have larger bones
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| | animal protein or sodium can increase the
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| and achieve greater peak bone mass than
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| | amount of calcium lost in the urine.
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| women. Women also lose more bone mass as
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| | Studies have related vegetarian diets
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| a result of hormonal changes associated
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| | with reduced urinary calcium loss
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| with menopause. Family history of
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| | compared to diets high in animal protein.
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| osteoporosis increases ones risk of the
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| | Sodium by itself has the potential to
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| disease and Caucasian and Asian women are
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| | increase the amount of calcium lost in
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| more likely to develop osteoporosis
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| | the urine. Since Americans tend to have
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| compared to African-American and Hispanic
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| | high protein diets, lowering your intake
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| women.One of the most important ways to
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| | or substituting meat with beans or tofu
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| prevent osteoporosis is making sure that
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| | can help to spare calcium. Replacing soda
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| normal peak bone mass is achieved by
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| | with milk, and not adding salt to your
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| about 20 years of age. Although peak bone
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| | foods will also help.Preventing
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| mass is mainly attained during the third
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| | Osteoporosis through exerciseRegular
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| decade of life, the amount of bone formed
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| | exercise aids in bone formation by adding
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| during your 20s to 30s is relatively
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| | mechanical stress to the bone and greatly
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| small.Bones are constantly breaking down
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| | increasing the amount of minerals
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| and reforming. These two processes
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| | deposited over time. Bone development is
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| parallel each other until approximately
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| | most effective when the activity is
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| 30 years of age when natural bone loss
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| | medium to high impact. Some of the best
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| begins. Therefore, bones become
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| | exercises to strengthen your bones
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| progressively weaker and less dense as
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| | include: running, weight training, and
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| you age. Bone loss through aging is
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| | stop and go sports such as basketball,
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| inevitable; however there are several
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| | soccer and field hockey. The constant
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| ways to alleviate the rate at which this
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| | pounding impact will increase bone
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| occurs. Many decisions you make now will
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| | density, and improve balance and agility
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| determine your osteoporosis risk later in
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| | lessening the risks of falls and
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| life. Current nutrition and exercise
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| | fractures.For women there are additional
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| habits are two dynamics you must pay
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| | factors to keep in mind regarding
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| close attention to.Preventing
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| | exercise, sports, and osteoporosis. The
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| osteoporosis through nutritionStudies
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| | female athlete triad is a condition that
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| have shown that teenage girls, adult
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| | often occurs in young females involved in
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| women, and adults over 65 years of age
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| | endurance and weight-control sports
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| have calcium intakes below the RDA. Why
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| | (dancing and gymnastics). The triad
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| is this a concern?About 99 percent of
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| | consists of amenorrhea, disordered
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| your body's calcium is found in teeth and
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| | eating, and osteoporosis which all lead
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| bones. Adequate calcium consumption is
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| | to a lessening of bone density.
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| crucial to ensure that your bones have
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| | Amenorrhea occurs in female athletes when
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| enough of the building blocks for
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| | the menstrual cycle ceases because
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| formation. Also, calcium levels in the
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| | hormones become highly imbalanced. The
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| blood are under tight control, which aims
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| | imbalance often takes place when extreme
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| to maintain a steady calcium level. When
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| | exercise regimens and restricted calorie
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| calcium levels are low, with inadequate
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| | intake are present. Estrogen production
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| intake for example, your bones will
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| | is therefore reduced, and its important
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| release calcium to maintain that steady
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| | support in bone formation is lost.
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| state. If calcium intake is consistently
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| | Disordered or irregular eating habits
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| low, then your bones must continuously
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| | have a significant impact on bone density
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| give up their calcium, instead of using
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| | as well.Many athletes feel stressed to
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| it for its own development, resulting in
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| | maintain a certain figure to be
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| lower bone mineral content, and hence
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| | competitive in their respective sport;
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| lower density. Depending on your age,
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| | but without adequate calories, nutrients,
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| average calcium consumption should be
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| | and minerals, bone deposition will not
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| between 1000 mg-1300 mg each day. Calcium
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| | occur. When both of these conditions are
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| supplementation is rarely warranted
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| | present, density is greatly lowered and
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| because it is very easy to meet your
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| | it is comparable to post-menopausal
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| daily requirements with food.Vitamin D is
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| | women. Risk of osteoporosis for these
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| a fat soluble vitamin that is needed in
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| | otherwise healthy athletes is
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| adequate amounts to ensure that calcium
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| | increased.Other FactorsIn addition to
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| is absorbed. There are two ways in which
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| | exercise and nutrition other factors will
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| we get the vitamin. First, the sun can
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| | influence how densely your bones form.
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| provide a way of processing the vitamin
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| | Excessive use of drugs such as alcohol,
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| on the skin, which is followed by
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| | caffeine and tobacco adversely affect
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| absorption into the body. Secondly,
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| | bone deposition in many ways. Daily
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| dietary intake can come from fortified
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| | consumption of two to three ounces of
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| milk, cod liver oil, and egg yolks,
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| | hard alcohol or two to three beers per
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| although in small amounts. Considering
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| | day may be damaging to the skeleton.
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| the region that we live in, conversion of
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| | Heavy drinkers have shown to have less
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| vitamin D from the sun is not enough to
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| | dense bones and increased non-traumatic
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| provide adequate amounts, therefore
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| | fractures then that of individuals who
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| dietary intake is needed. Interestingly,
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| | don't consume excess alcohol.Caffeine, in
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| the major source of vitamin D in the
| |
| | high amounts, has the potential to impair
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| American diet is from milk. Milk is also
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| | calcium absorption, thereby reducing bone
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| the major contributor of calcium.
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| | density over time. Although this may seem
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| Therefore, it is to no surprise that
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| | as a major problem, adding small amounts
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| inadequate calcium intake will also lead
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| | of milk to your coffee can offset this
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| to inadequate vitamin D intakes. It is
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| | problem. This loss may also be accounted
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| recommended that individuals receive
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| | for because of excess caffeine in the
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| about 400 IU - 800 IU of vitamin D each
| |
| | diet and inadequate calcium.Finally,
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| day through the diet.Adequate calcium and
| |
| | smoking, in general, is bad for your
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| vitamin D intake is easily achieved by
| |
| | body. In regard to osteoporosis, smoking
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| drinking at least three glasses of milk,
| |
| | inhibits calcium uptake to a degree,
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| preferably skim, each day. Dairy products
| |
| | reduces the formation of new bone, and
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| in general are excellent calcium foods,
| |
| | nicotine may have inhibitory effects on
|
| yet they are not the only way to meet
| |
| | estrogen, which aids in bone formation in
|
| your daily requirements. Canned fish
| |
| | women. Moderate consumption, or in the
|
| products such as sardines provide ample
| |
| | case of smoking, abstaining all together
|
| amounts of calcium. Green leafy
| |
| | from use is the best choice to aid in
|
| vegetables (i.e. Collard greens) are also
| |
| | peak bone density formation.
|
| calcium containing foods; however the
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| |
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