This Article is About
brittle bones
risk for osteoporosis
oat bran
calcium levels
root vegetables
fruit juices
pine nuts
wine beer
breast cancer
Brittle Bones, The Risks Are High: How To Reduce These Dangers And Protect Yourself
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Brittle Bones, the Risks Are High: How to Reduce These Dangers And Protect Yourself

A number of new health studies are cause for serious concern. Those studies reveal that a person's lifetime risk of developing brittle, easily broken bones might be higher than their risk of having a heart attack, a stroke and developing breast cancer combined. Protecting bones and trying to maintain their internal strength is key to preventing dangerous, painful broken bones which can also lead to surgery or reduction in mobility and independence. There are several ways to protect the bones, however.

In a Spanish based study, researchers found a specific mineral, called manganese was used by the body to bind calcium to the inner parts of the bones where it was used to recreate and strengthen the framework there. Manganese is found in a number of food sources including pine nuts which has the highest level. Other food sources include oat bran, chickpeas, bran cereals and pineapple.Another mineral, strontium is used by the body, especially if calcium levels are low. In a study by the University of Chicago, strontium and Vitamin K were shown to reduce fracture risk by nearly a third. Root vegetables including carrots, potatoes and turnips are the highest source of strontium and vitamin K.

Vitamin D and calcium are obvious but researchers recommend that both come from food sources rather than from supplements. The body absorbs the pair ten times better from food and getting enough of both cuts osteoporosis risk by 25%. But, even when enough calcium and Vitamin D containing foods are consumed there is typically a lack which might suggest the need for supplements in addition to foods.

Postmenopausal women, the group at the highest risk for osteoporosis and broken bones, may benefit from green tea, red wine, beer or certain types of fruit juices. All are rich in polyphenols which were shown to slow the bone thinning process when consumed on a daily basis. That study, by students at Texas Tech University, showed that the women's bone weakening and thinning was slowed and eventually stopped when they consumed thirty two ounces of these beverages daily.

Other studies showed that in addition to adding certain foods to the daily diet, using certain exercises could also benefit bone growth and help to prevent fragile bones. Tai chi, yoga, swimming and walking were shown to decrease fracture risk by nearly twenty percent versus other, higher impact sports that were likely to increase the risk of injuries that could cause further damage to the bones.


Street Talk

It is know that bodybuilding is beneficial to bone development also. Not only does weight training build strength in the muscles but the bones get thicker due to the increased stress applied to them. It has been know to help ladies with high risk of brittle bones. Good article!

Reply
  about 7 years ago

Absolutely. I lift weights every day to make sure that I keep my body, including my bones, as health as I possibly can.

Reply
  about 7 years ago
AnnMarie  

Bookmarking this one...I was diagnosed with osteopenia...the precursor to osteoperosis so this info is very useful to me. Thanks!

Reply
  about 7 years ago

Check with your doctor about adding some weight training - my cousin was told to start using some dumbbells during the day because of a weak bone in her wrist. After a month, the doctor was very impressed with her improved condition.

Reply
  about 7 years ago
AnnMarie  

Thanks for the advice, Amie. I was told to walk...something about the impact (different from running or jogging) helping strengthen and also using resistance machines instead of weights. Don't exactly know why but I'll do anything not to end up like my mom who is full blown osteoporosis and elderly...breaking things with little effort.

  
  about 7 years ago

Great info. thanks Amie

Reply
  about 7 years ago

See, I knew red wine was good for you! Seriously though, great article!

Reply
  about 7 years ago
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