本帖最后由 丘霖 于 20-4-2010 12:06 PM 编辑
So, what controls bone loss? Hormones and exercise.
Bone building is hormonal. In women, estrogens are the main regulators of bone health and breakdown. Progesterone controls the rate of new bone deposition. But the most powerful bone builder in both men and women is testosterone. Testosterone is central for achieving maximal bone mass and strength.
Taking calcium supplements will give you a short-term boost in bone density, but that’s it. Over time, your hormones will work against the extra calcium and actually leave your bones more brittle than before.
Consider this: The US has the highest intake of calcium, yet our rates of osteoporosis are the highest in the world. Countries with lower intakes of calcium have lower rates of hip fracture and osteoporosis.4
Maintaining healthy levels of hormones in your body is one way to keep your bones strong.
There is an easy and inexpensive hormone precursor shown to improve the levels of other sex hormones. It’s called DHEA (Dehydroepiandrosterone). It is involved in the manufacturing of most major sex hormones in the body, like estrogen and testosterone. DHEA treatments are becoming more common.
You can get it over the counter but I don’t advise anyone take DHEA without having their blood levels checked. You will have to ask your doctor to measure it.
Physical inactivity will also lead to weakening of your bones. Your bones need to bear weight in order to become strong. When you do weight bearing activities, you are telling your bones that they must become strong in order to continue these activities.
You do this by encouraging them to push more weight. Challenging your muscles and bones with weight bearing exercises is crucial.. Walking, cycling, weight training or playing tennis or golf will help.
In spite of what you hear on TV, calcium supplements have little to do with the strength of your bones. If you want strong bones for life, here are six things you can do right now:
- Exercise: The best to increase bone density and reduce fractures is body weight exercises (like calisthenics) and resistance training. Make a habit of doing these exercises two or three times a week. Thirty minutes of walking a day will lower your risk of fracture by 30 percent.4
When you exercise, your muscles pull on your bones. This pressure creates a challenge that your body responds to by increasing bone density. This will ensure that you stay mobile and independent. - Skip calcium supplements: Get your calcium in your diet. Eat a variety of small fish, dark, leafy green vegetables, almonds and cashews, or dairy products like milk, cheese, and yogurt. You should be aiming for about 400 mg per day.
- Take a vitamin D supplement: I recommend 400 IU per day. It helps your body absorb calcium and maintain bone density. Without vitamin D, calcium supplements are worthless. The best source of vitamin D is the sun – 10 to 15 minutes of exposure a day should be enough. During the winter, take cod liver oil. It’s by far the best supplemental source of vitamin D.
- Eat your greens: Vitamin K found in dark leafy greens regulates calcium while stabilizing bones in addition to regulating blood clotting. Eat at least one serving of green vegetables like spinach, kale, collard greens, mustard greens, Brussels sprouts or broccoli every day. One study found people eating just 0.1 milligrams of vitamin K daily (about one large serving of greens) were 30% less likely to break their hips than people who ate less than that amount.
Another university study showed that vegetables and herbs improve your bone metabolism. Researchers found that rats that missed out on their veggies had much lower bone density.5 Another showed that fruits and vegetables increase your bone density. The same study found that dairy products did nothing.6
- Eat foods rich in B-complex vitamins: Your body also uses a variety of B vitamins in bone building. The best sources are liver, eggs, lean meats, yeast, fish, raw nuts, asparagus, broccoli and bananas.
- Get a blood test: A simple blood test will tell you how your hormone levels affect your bone health. This is the best way to determine the health of your bones and your risk for fracture. Women may need to take natural progesterone. For both men and women testosterone is the most powerful controller of your bone density.
To arrange for your own blood test, talk to your doctor. Or contact Quest Diagnostics at 1-800-377-8448 for a location near you. If you can get to Florida , call my office at 561-784-7852.
To Your Good Health
很多字，誰可以幫我讀一下。。。。。。。謝謝～
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发表于 19-4-2010 07:17 PM
幸好你精明,不然現在沒機會養狗了!
对咯。。。要怎样教
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