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\nLife cycle of bone for women-<\/p>\n\n\n\n
What can young women do to prevent osteoporosis?<\/p>\n\n\n\n
There are many things that women can do from their teen\nyears onward to prevent osteoporosis. It is especially wise for young women to\nfind out if any relatives have had a fragility fracture. Fragility fractures\nhappen with a fall from a standing height or less. A fragility fracture, means\nosteoporosis. And a family history means you need to be extra careful to follow\nthe “ABCs of Osteoporosis Prevention for Young Women” . It is\nespecially important to learn to be “easy going” (able to relax and\nnot worry) and to ensure that you have normal menstrual cycles. Doing all these\nthings, that are essentially living a healthy life, will allow you to never\nbreak another bone!<\/p>\n\n\n\n THE ABCs OF OSTEOPOROSIS PREVENTION (FOR\nTEENAGE WOMEN)<\/strong><\/p>\n\n\n\n (Centre for Menstrual Cycle and\nOvulation Research, University of British Columbia.)<\/strong><\/p>\n\n\n\n BONE\nHEALTH: AS SIMPLE AS \u201cABC\u201d!<\/p>\n\n\n\n The teen\nyears are a time of major change occurring before and after the first menstrual\nperiod. During these years bone not only increases in size (with growth) but\nalso becomes stronger to reach peak bone mass. This is the best time in your\nlife to build strong bones and begin lifelong healthy bone habits.<\/p>\n\n\n\n Below are\nsome practical things you can do (with the support of a parent or health care\nprovider) to build strong bones. A high peak bone mass prevents most of\nosteoporosis (weak bones that easily break) later in life. Bone health depends\non everything about healthy living.<\/p>\n\n\n\n \u201cA\u201d IS\nFOR \u201cACTIVE\u201d<\/p>\n\n\n\n Bones gain\nstrength through forces from muscle work or gravity. Exercise at least half an\nhour every day, whether it is walking, dancing, cycling, swimming or playing\nsports or games. Exercise is also good for whole body health. Being active is a\nlife-long habit\u2014start now!<\/p>\n\n\n\n \u201cB\u201d IS\nFOR \u201cBRAWNY (MUSCULAR\/ STRONG)\u201d<\/p>\n\n\n\n Normal weight\nand good muscle are important for bones\u2014think about gaining muscle strength. Worrying\nabout gaining weight (just the worry itself) causes bone loss. Girls who are\nthinner are also less likely to have normal menstrual cycles. Dieting and\nweight loss, no matter how careful, always cause bone loss.<\/p>\n\n\n\n \u201cC\u201d IS\nFOR \u201cCALCIUM\u201d<\/p>\n\n\n\n Calcium is\nnot only a bone building mineral but also helps stop bone loss. During the\nteens you need 1300 mg of elemental calcium each day. That means you need 4\nhigh calcium servings each day. Each glass of milk or fortified drink (soy or\nrice or orange juice) contains 300 mg of calcium. So does 3\u20444 cup of yogurt. If\nyour diet doesn\u2019t give that much calcium, it is wise to take calcium pills\u2014 always\ntake 500 mg at bedtime. Up to 3,000 mg\/d of calcium is safe.<\/p>\n\n\n\n \u201cD\u201d IS\nFOR \u201cVITAMIN D\u201d<\/p>\n\n\n\n Vitamin D is\nneeded to absorb calcium, for muscle and general health. We can make Vitamin D\nin our skin, But sun and foods don\u2019t give enough Vitamin D. During the teen years\nyou need at least 600 IU\/day. Adults need 1000 IU\/day.\u2014it is safe up to 4,000\nIU\/day. Taking Vitamin D is a good habit to begin.<\/p>\n\n\n\n \u201cE\u201d IS\nFOR \u201cEASY GOING \u201c<\/p>\n\n\n\n Harmful hormones\nmade when we are stressed, prevent bones from growing stronger with activity or\nmay actually cause bone loss. To decrease stress we need Three A\u2019s: people that\nlove us (Affection), friends that respect us (Acceptance) and to feel that we\nare growing and learning (Achievement). Anything we can do to decrease stress\n(a walk, yoga, relaxation, a good sleep) will help bones!<\/p>\n\n\n\n \u201cF\u201d IS\nFOR \u201cBONE FORMATION\u201d<\/p>\n\n\n\n After growth\nis complete, bones renew themselves by getting rid of the old and replacing it\nwith new bone. Osteoblasts are cells that build new bone. Osteoblasts work\nslowly and do not always keep up with bone loss, especially with weight loss or\nif periods are skipped or irregular. Progesterone is a natural hormone made by\nthe ovary after egg release (ovulation). It is also an osteoblast-stimulating\nhormone. If you are skipping periods or not ovulating, taking progesterone for\n14 days each month will help build new bone.<\/p>\n\n\n\n \u201cG\u201d AND\n\u201cH\u201d ARE FOR \u201cGOOD HABITS\u201d<\/p>\n\n\n\n Good habits\nmean regular eating and sleeping! Do your best!<\/p>\n\n\n\n Cigarettes\nnot only cause bone loss, but also lung damage and cancer. Alcohol increases\nrisks for breaking bones. Finally drink no more than 2 caffeine-containing\ndrinks a day (coffee or colas). Extra caffeine causes calcium loss through our\nurine.<\/p>\n\n\n\n SCREENING FOR\nOSTEOPOROSIS:-<\/strong><\/p>\n\n\n\n Osteoporosis and broken bones are an old woman’s disease-right? No, that is not right! Young women do get osteoporosis-although rarely. The sooner we understand that young women can and do fracture bones and develop osteoporosis the better. Also, the sooner we accept that the bone we build in our childhood and teen years provides a […]<\/p>\n","protected":false},"author":1,"featured_media":125,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[14],"tags":[],"class_list":["post-735","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-osteoporosis"],"_links":{"self":[{"href":"https:\/\/aiveer.in\/drarnab\/wp-json\/wp\/v2\/posts\/735","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/aiveer.in\/drarnab\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/aiveer.in\/drarnab\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/aiveer.in\/drarnab\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/aiveer.in\/drarnab\/wp-json\/wp\/v2\/comments?post=735"}],"version-history":[{"count":0,"href":"https:\/\/aiveer.in\/drarnab\/wp-json\/wp\/v2\/posts\/735\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/aiveer.in\/drarnab\/wp-json\/"}],"wp:attachment":[{"href":"https:\/\/aiveer.in\/drarnab\/wp-json\/wp\/v2\/media?parent=735"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/aiveer.in\/drarnab\/wp-json\/wp\/v2\/categories?post=735"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/aiveer.in\/drarnab\/wp-json\/wp\/v2\/tags?post=735"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}![\"\"](\"http:\/\/drarnabkarmakar.in\/wp-content\/uploads\/2019\/06\/kkk.png\")
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