Every year 8.9 million bone fractures happen because of the reduction in bone density. This bone density reduction is common among the elderly, especially women. The International Osteoporosis Foundation says that 20% of men and 33% of women around the globe are at risk of bone fracture because of bone density loss. There are 3 factors that play a role when it comes to bone density.
Image Credit: osteoporosis.org.au
They are:
- Age
- Genetics
- Gender
In order to fight this problem, women are advised to take at least forty six grams of protein daily. Pregnant women are asked to raise that number to seventy one grams for the duration of the pregnancy. Of course, based on the physical activities you are involved in, you should vary your intake either up or down. Good protein sources include cheese, yogurt and milk since they come with calcium as well as other nutrients combined.
Why is Protein So Important?
Protein is used in the reproduction, repair and formation of all body cells. Additionally, protein boosts the immune system and keeps the bones strong. Fluid balance in the body is also regulated by protein. Furthermore, it helps to remove ammonia from the body which keeps the liver healthy.
Recent Scientific Findings
There have been several research studies that have recently brought to light some interesting and mysterious findings around osteoporosis. It is important to know that human bones are quite agile and that when measuring their strength, bone density is not the only thing to take into account. The studies have concluded that numerical values by themselves cannot be a measure of bone quality. Moreover they have shown that if one takes Vitamin K2 they can reduce their chances of fracturing the bone without necessarily increasing its density.
When women consume drugs and elemental calcium, their risk of getting breast cancer goes up by more than 200%. These findings have been acknowledged by several research organizations. The Journal of the American Medical Association in the year 1996 published an observation that women who had very high levels of mineral density were at double the risk of getting breast cancer. Additionally, women who take elemental calcium are at a significantly increased risk of getting a heart attack. It is therefore important to ensure a holistic approach when working to curb bone density loss in women as well as the elderly, taking note of the side effects.
Diet and Exercise
There are certain foods that help with combating bone density loss. Broccoli is known for its cancer-fighting antioxidants but few people know that it is excellent for fighting loss of bone density. It also lowers cholesterol, balances the body’s PH, give better eye health and also bone strength. Not only is broccoli accepted for its curative properties, it is also recommended as a preventative measure.
Another way to ensure good bone density is physical activity along with the healthy food one consumes. A study was carried out and aggregated for a period of over 10 years on how yoga enhances bone strength. It was found that in more than 200 participants, all compliant with the exercises that were assigned to them, the femur and spine had improved bone density. The study also found that internal bone support was enhanced by physical exercise.
Isabella Rossellini
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