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Prevention
Fifteen
preventive diets
¡@ Calcium loss is the major cause of
Osteoporosis. Therefore, taking Calcium
is important and you should do it as
early as possible. You need to pay attention
to your Calcium intake all your life
to prevent osteoporosis.
¡@ According to experts, teenagers need
around 1200 mg of Calcium, women need
around 1000 mg, and women after menopause
need around 1500 mg per day.
As for the diets, experts also indicate
following instructions:
1. Keep
balanced nutrition. This can help the
body to assimilate enough Calcium and
prevent ill-balanced feeding and malnutrition
that may lead to reduction of female
hormone. Balanced diets containing enough
Vitamin C, zinc, manganese (Mn) and
copper can also prevent bone loss.
2. Drink milk and eat dairy foods like
yogurt, cheese and ice cream. Don't
over-heating milk because that destroys
enzyme and hinder assimilation of Calcium.
People who don't want to gain weight
can choose low-fat dairy foods. Patients
with Lactose Intolerance should eat
dairy foods in small quantity and in
gradual progress, or choice other foods
containing rich Calcium.
3. Avoid eating too much meat and processed
food. Those foods contain high protein
and phosphorous that prevents assimilation
of Calcium.
4. Have low-salt and low-fat diets.
Taking excess salt and fat affects assimilation
of Calcium.
5. Eat more tiny dried fish and fish
cans containing tiny fishbones.
6. Have more high-Calcium foods like
beans, processed bean products, eggs,
water convolvulus (water spinach), rapes,
shellfishes, seaweeds and black moss.
7. Some vinegar in the diet can help
the assimilation of Calcium.
8. Pork
chops and bones have most Calcium. Add
some vinegar when stewing pork chop
or bone soups to help the dissolution
of Calcium in soups and the better assimilation.
9. Eat
less sweet foods. Too much sugar would
affect assimilation of Calcium that
hence causes Osteoporosis.
10.
Blood Calcium is generated from bones
when you sleep. Therefore, have a glass
of milk or some fish food is helpful
to assimilate Calcium and prevent Calcium
dissolution.
11.
Don't drink alcohol and stop smoking.
Those lead to reduction of female hormone
and hinder assimilation of Calcium.
12.
If taking Calcium tablet, take it with
juice one hour before breakfast. It
helps to stimulate secretion of gastric
hydrochloric acid and increase assimilation
of Calcium.
13. Avoid eating Calcium-rich food together
with food containing oxalic acid like
spinach. These two materials will form
calcium oxalate, which reduces assimilation
of Calcium.
14.
Take enough Calcium during the growth,
pregnant and breast-feeding periods.
15. Be careful when taking certain medicines that affect assimilation of Calcium and metabolism.
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Exercise and health care
¡@ Osteoporosis is one the most common disorder in the modern society. About more than fifty percent of citizens belongs to risk groups. Precautions include early education of bone mass storage since childhood, balanced diets and health care, Calcium supplements and Vitamin D supplements. In addition, frequent sunbath and exercise are both effective precautions. Dr. Sin-Zo Huang suggested following tips:
1.
Daily proper sunbath can enhance the
synthesizing of Vitamin D. Vitamin D
enables Calcium absorbability and help
to strengthen bones. You'd better sunbathe
under the shade of trees in summer;
in winter, you can have your arms, feet
and face basked in the sun.
2. Exercise can strengthen osteoblasts and duration of bones, improving bone blood flow and enhancing bone density. Suggested regular exercises include jogging, walking, Tai-chi, swimming, mountain hiking, rope skipping, dancing. Moreover, riding bicycle, playing balls and doing sit-ups are also beneficial.
3. You can walk more frequently instead of riding motorcycles or bicycles when shopping and going out. You can also climb steps more frequently rather than take elevators.
4. Do
warm-up before exercise. If you feel
uncomfortable, you should stop exercising
right away. Women after 40 should avoid
violent or excessive exercises to prevent
disorder menses and bone loss. You should
conduct BMD inspection beforehand if
you need to do violent and strenuous
exercises, which may lead to bone fracture
if you have Osteoporosis.
5. Keep right posture and do not stoop, in order to reduce the burden of bones.
6. Be careful and keep right posture when taking or moving heavy things. It prevents, especially for the elderly, to harm spines. The elderly should ask young people for help.
7. The
elderly and the patients with Osteoporosis
should avoid falling down to prevent
further injury. They can put an anti-slip
mat on the floor in the bathroom, remove
unnecessary things and improve indoor
light.
8. Have a normal lifestyle- do not stay up, smoke or over-drink.
9. The
elderly who kneel down every day due
to region customs should avoid the behavior
to reduce the burden of bones.
10. Have regular BMD test.
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High Risk Groups
¡@People who conform to following categories belong to high-risk groups. They need to conduct precautions in advance and BMD test.
| ¡´ Oriental and white people |
¡´People who seldom sunbathe |
| ¡´Women after menopause |
¡´Women who are single or not married |
| ¡´People with slim figure and lightweight |
¡´People who keeps sitting in the office |
| ¡´Elderly citizens |
¡´Women who don't born babies |
| ¡´People who are under high pressure |
¡´People who prefers high protein food |
| ¡´Astronaut |
¡´Heavy smoker or alcoholic |
| ¡´Women who have early menarche |
¡´People who addict to much coffee or tea |
| ¡´People who have abnormal diets to loose weight |
¡´People who take insufficient Vitamin D |
| ¡´Juvenile white-headed |
¡´People who have familial senile bone fracture |
| ¡´People who seldom exercise |
¡´People who have waist ache |
| ¡´People who take few Calcium-containing food |
¡´People who are impotent or have sex dysfunction |
| ¡´People who accept the dialysis |
¡´Patients who are bedridden |
| ¡´4omen who have early menopause before forty |
¡´People who excises ovary, womb, stomach or small intestines |
| ¡´People who have taken steroids, anti-convulsant medicine, diuretic, anticoagulant, stomach medicine and analgesic over a long period of time |
| ¡´People who have kidney disease, liver disease, diabetes, nephrolith, hypercalcemia, hyperthyroidism, hyperparathyroidism, rheumatoid arthritis, ankylosing spondylitis or cancers. |
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