The doctors frequently recommend hormones replacement treatment as a preventive measure that fight osteoporosis.
Research has shown that using these hormones, help maintain bone strength, however, they do not restore the bone losses that has previously occurred. The numerous studies are more problematic that indicate that these drugs produce side effects such as increased risk of heart disease and endometrial malignancy. In addition, when women stop taking these medicines, calcium excretion increases significantly.
There are some strategies that are less expensive than medications and have fewer side effects but work great to fight osteoporosis. Bones strength depends on adequate levels of calcium in the bones that we had to developed in youth. It is better to take the measures to avoid osteoporosis as soon as possible and although the best time to start is already in the past, today is the second best time.
Important 10 strategy that fight Osteoporosis
Strategy # 1: Move the body
Exercising with extra weight – walking, playing tennis, dancing, jumping rope, basketball – helps to building stronger bones. Don’t forgot to swimming as a weight exercise due to the zero-gravity environment of the water. Also perform gentle exercises is better to fight osteoporosis. Free the neck! Empower the pelvis! Free your vertebrae! Doing yoga or other kinds of gentle exercises helps develop agility and strength. However, standing on your head or shoulders (common Yoga positions) is not convenient if you already have osteoporosis.
Strategy # 2: Avoid the “calcium vampires”.
Calcium-sucks are substances that absorb calcium from your bones. In other words, they are stimulating the excretion of calcium. These substances are alcohol, caffeine, salt, proteins of animal origin, fats, tobacco, distilled water, foods rich in oxalic acid (chard, rhubarb, spinach, and chocolate) and aluminum (it is absorbed when baking in pots of aluminum, when taking baking soda or when using certain deodorants). Foods and beverages rich in phosphorus also impair the absorption of calcium; Of this group the most guilty are soft drinks, milk and other dairy products and many processed foods.
Strategy # 3: Avoid, as much as possible, “vampire” calcium medications.
Many drugs alter the absorption of calcium or metabolism. This group includes antacids, antibiotics, antidepressants, barbiturates, drugs that reduce cholesterol, corticosteroids, diuretics, laxatives and chemo-therapeutic drugs. So avoid the ‘vampires’ calcium medication to fight osteoporosis.
Strategy # 4: Maintain stomach acid.
An insufficient quantity of stomach acid can lead to reduce absorption of calcium. Eat foods roasted on charcoal, eat more slowly and do not drink too much liquid with your meals to increase stomach acid. Sufficient stomach acid increase calcium absorption that can help fight osteoporosis.
Strategy # 5: Take sun to fight osteoporosis.
Vitamin-D is important to absorption of calcium. You be able to absorb vitamin D when expose to the sun. Get a good dose of this vitamin, one or two hours maximum per day, but never from noon to 3 pm. when the sun is at its highest and strongest point.
Strategy # 6: Fish and fish oil.
Fish oil has a good dose of vitamin D that helps the body absorb calcium.
Strategy # 7: Make a good team with calcium and magnesium.
Calcium and magnesium are the best combination that works jointly in your body, so you should take magnesium when you take calcium. Pre-menopausal women have to take around 1000 mg. of calcium a day, and during menopause you should take around 1,500 mg. Hydroxyapatite, citrate, lactate, gluconate, and carbonate are the most excellent calcium supplements. It is best to avoid taking large doses of calcium at the same time; it’s better to take smaller doses more frequently.
Also, do not think that calcium megadoses are better than the previous recommendations; an excess of calcium can make problems because it displaces iron, manganese and zinc, and can cause kidney stones. The magnesium dose should be at least 50% of the calcium dose. For greater benefit, take 1,000 mg. of vitamin C, which helps to make collagen fibers, which are necessary for bone calcium to adhere.
Strategy # 8: Eat green vegetables.
Boron, zinc, copper and manganese are important for bones integrity. All of them are found in green vegetables. Boron is of unique value; it is known to promote higher levels of estrogen and increase bone density. The supplementation of 5 mg. a day of this mineral is recommended to fight osteoporosis.
Strategy # 9: Eat foods rich in calcium.
Sardines, salmon, leafy greens, broccoli, tofu with calcium sulphate, mineral water and sesame seeds provide calcium. If you decide to get calcium from milk, yogurt or cheese, it is suggested to consume low or fat-free varieties because the body will be recovered able to assimilate calcium.
Strategy # 10: Take horsetail tea (Equisetum arvense).
This calcium rich herb, silica can help to develop stronger bones.
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