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9:00
Wednesday, March 13, 2019
Masrawy-
Bones fulfill many functions in the body: structure, organ protection, muscle transport and calcium storage, although steps are needed to build strong and healthy bones during childhood and adolescence. But you can also take steps in adulthood to protect bone health, the statement said.
1. renewal
The bones are constantly regenerated, forming a new bone and breaking the old bone. When you are young, your new bone is faster than an old fracture, bone mass increases, and most people reach their maximum bone mass around the age of about 30, after which time the bone will grow. bone continues to regenerate, but the bone mass of the new bone decreases slightly. Old bone.
The risk of osteoporosis, which leads to bone fragility and fragility, depends on the percentage of bone mass reached by a person at 30 years of age and the speed with which he then loses this bone mass. Bones as they age.
2. Factors
A number of factors can affect bone health, for example:
Calcium intake in the diet:
A low calcium diet helps reduce bone mass, early bone loss and increased risk of fractures.
3. Physical activity:
The risk of osteoporosis increases in people who are not physically active compared to those who do physical exercise.
4. Consumption of tobacco and alcohol:
Research suggests that smoking contributes to the weakening of bones and that taking more than two cups of alcohol a day increases the risk of osteoporosis, perhaps because alcohol can inhibit the body's ability to absorb calcium
5. Type, size and age:
The risk of osteoporosis increases in women because they have less bone tissue than men, and in case of excessive thinness (with a bone mass index of 19 or less) or a small structural structure of the body, which may mean that the person has less bone mass than will lose it with age, the bones become thinner and weaken with age.
6. Race and family history:
The risk of osteoporosis increases a lot if you are white or Asian, besides if you have a family history of fractures, the risk of osteoporosis is higher.
7. Levels of the hormone:
A sharp increase in the thyroid hormone can cause bone loss. Menopause significantly increases bone loss in women because of the low estrogen content and the absence of menstruation before menopause, which increases the risk of osteoporosis. Low testosterone levels in humans can lead to bone loss. .
8 – Eating disorders and other cases:
People suffering from anorexia or bulimia are prone to bone loss.In addition, gastric bypass, weight loss, Crohn's disease, abdominal disease and Cushing's disease may affect the body's ability to absorb calcium.
9. Some drugs:
The long-term use of corticosteroids, such as prednisone, cortisone, prednisolone and dexamethasone, damages the bone marrow, which can increase the risk of osteoporosis, including inhibitors of osteoporosis. Aromatase used for the treatment of breast cancer, serotonin, methotrexate and proton
10. Prevention:
You can take a few simple steps to prevent or slow down bone loss, for example:
More than the amount of calcium in your diet: For 19- to 50-year-olds and men between 51 and 70, the recommended dietary intake is 1,000 milligrams of calcium per day, and the recommended amount increases to 1,200 milligrams of calcium per day mg per day for women after the age of 50. Years and men after 70 years.
Food sources rich in calcium include dairy products, almonds, cauliflower, turnips, high bone salmon, sardines and soy products such as tofu. If you have trouble absorbing enough calcium in your diet, talk to your doctor about calcium supplements.
Consider Vitamin D: Your body needs vitamin D to absorb calcium. For people aged 19 to 70, the recommended dietary intake of vitamin D is 600 IU per day and 800 IU per day for adults aged 71 and over.
Sources rich in vitamin D include oily fish such as tuna, sardines, egg yolks and vitamin-rich milk. The sun's rays also contribute to the production of vitamin D by the body. If you are concerned about the level of vitamin D, ask your doctor about dietary supplements.
Exercise in your daily routine: Weight-bearing exercises such as walking, jogging, tennis and stairs can help strengthen your bones and slow down your loss.
Avoid addiction, avoid smoking or drinking alcohol.
Ask your doctor if you are concerned about the health of your bones or the risk of osteoporosis. Consult your doctor. You can recommend a bone mass test. The test results will help your doctor measure your bone mass and determine your bone loss. By evaluating this information and your risk factors Your doctor can assess if you are a candidate for a drug that helps slow down bone loss.
11. High-heeled shoes cause arthritis:
High-heeled shoes, which are the cornerstone of women's elegance to follow the latest fashion trends, can have negative effects on their health, especially on bones, but can also carry a risk of Degenerative arthritis, also called osteoarthritis.
12. Accumulation:
"High heels on a daily basis for long hours can result in cumulative bone damage and a major cause of arthritis," said Dr. Lauma Kumar, professor of rheumatology at the Indian Institute of Medical Sciences (AIIMS).
Osteoarthritis is one of the most chronic long-term joints. It is caused by joint damage caused by cartilage rupture, resulting in friction of the bones inside the joint, which causes pain and stiffness.
Kumar explained that women, especially under 40, go to the institute because of problems related to the pain caused by high heels and that in the absence of pain, Serious health problems may require surgery.
Weight:
According to the study, high heels result in an uneven distribution of weight on the bones of the foot, which exposes the joints to the weight of the pregnancy, which is not usually designed to do so, resulting in painful foot conditions, such as tumors, also known as forefoot pain.
High heels exert pressure on the knees and feet, start in pain if they are worn long, and the leg muscle suffers from constant tension.
14. hardness:
Early symptoms of osteoarthritis include morning stiffness of the feet for more than 30 minutes and swelling of the feet and back, the researchers noted.
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