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From other websitesContent disclaimerContent on this website is provided for information purposes only. Information about a therapy, service, product or treatment does not in any way endorse or support such therapy, service, product or treatment and is not intended to replace advice from your doctor or other registered health professional. The information and materials contained on this website are not intended to constitute a comprehensive guide concerning all aspects of the therapy, product or treatment described on the website. All users are urged to always seek advice from a registered health care professional for diagnosis and answers to their medical questions and to ascertain whether the particular therapy, service, product or treatment described on the website is suitable in their circumstances. The State of Victoria and the Department of Health shall not bear any liability for reliance by any user on the materials contained on this website. What Can go WrongWhat you need to do now—and whyIf you want to be able to make “deposits” of bone tissue and reach your greatest possible peak bone mass, you need to get enough calcium, vitamin D (VAHY-tuh-min dee), and physical activity—important factors in building bone. If you want the strongest bones possible, the best time to build up your “account” is right now—during your childhood and teenage years. Why should I care about this now?You may know some older people (your grandparents, aunts or uncles, or friends of your family) who worry about their bones getting weak. You might even know someone who has trouble getting around because they have broken a bone because of osteoporosis. You might think that this is something that only older people need to worry about. BUT—you can take action right now to help make sure that as you get older your bones are as healthy as they can be. Eating a balanced diet that includes calcium and vitamin D, getting plenty of physical activity, and having good health habits now can help keep your bones healthy for your whole life. What if I don’t take care of my bones now?If you don’t do the best you can now to make your bones strong, you might get osteoporosis when you are older. Many people have osteoporosis and don't even know it, since bone loss occurs over a long period of time, and it has no symptoms. The first sign of osteoporosis may be a broken bone in the spine, the hip, or the wrist. These fractures can be very painful and make it difficult for a person to walk or do the things they need to do every day. Does osteoporosis happen to both men and women?Both men and women can get osteoporosis, but women get it more often because of the changes in hormones that occur after menopause (MEN-uh-pawz). Also, women generally have less bone tissue than men. So, it’s especially important for girls to build up their bone “bank account” during their teenage years by exercising regularly and getting enough calcium and vitamin D. What to do for strong bones—today and tomorrowOsteoporosis is usually a disease of older people, but you can reduce your risk while you are young by eating the right foods and exercising regularly. Your bones need three major things to grow to their full peak mass: calcium, vitamin D, and physical activity. Making sure you get enough when you are young pays off as you get older, so you can avoid looking stooped over (because of spine fractures) and keep doing the sports and other activities you love. For more information on a healthy diet, see www.choosemyplate.gov.How do I keep my bones more healthy?CalciumCalcium is vital for healthy bones. Between the ages of 9 and 18, it is important to get 1,300 milligrams (mg) of calcium every day. These are the years when your bones are growing rapidly and need a lot of calcium to achieve their peak mass. Food sources of calcium are preferred. You can get calcium from: Your bones need three major things to grow to their full peak mass: calcium, vitamin D, and physical activity
Vitamin DVitamin D is the “key” that unlocks calcium. It helps your body to absorb calcium from the food you eat. You should get at least 600 international units (IU) of vitamin D every day. Foods. Milk is almost always fortified with vitamin D, so it’s a good way to get both your calcium and vitamin D every day. Some brands of orange juice, yogurt, breakfast cereals, and other foods also have added vitamin D. Egg yolks and liver also have vitamin D, as do fatty fish, such as salmon, tuna, and mackerel.Many dietary supplements, like multivitamin supplements, contain vitamin D. ExercisePhysical activityEveryone needs physical activity. Since bones are living tissues just like your muscles, they respond to physical activity by growing stronger. So it’s important that you get plenty of physical activity every day. This stimulates your bones to increase the production of new bone tissue.
Get at least 60 minutes of physical activity each day, and be sure some of it is weight bearing. This will improve your overall health, help you maintain a healthy weight, as well as keep your bones strong. If you have any concerns about your health, talk to your doctor or a physical therapist to find out what kinds of activities are right for you What else affects bone health?Other things could affect your bones, for example:
DefinitionsCalcium (KAL-see-uhm). A naturally occurring mineral that is needed for strong bones and teeth. Collagen (KOL-uh-juhn). A component of bone that gives bones a soft framework. Corticosteroids (kor-ti-ko-STER-oids). Medications prescribed by a doctor to treat inflammation. Side effects from these medications include bone loss. Estrogen (ES-tru-juhn). The primary female hormone. Hormones (HAWR-mohnz). Products of living cells that circulate in body fluids (such as blood) and affect the activity of other cells in the body. Menopause (MEN-uh-pawz). The natural cessation of menstruation occurring usually between the ages of 45 and 55. Osteoporosis (ah-stee-oh-puh-ROH-sis). The most common bone disease. If you have osteoporosis, your bones lose minerals like calcium, become fragile, and break easily. Vitamin D (VAHY-tuh-min dee). The vitamin that helps your body use calcium. Vitamin D is often added to milk, yogurt, some cereal and orange juice, and some kinds of fish. Which of the following exercises is the best choice for maintaining bone mass?Weight-bearing and resistance exercises are the best for your bones. Weight-bearing exercises force you to work against gravity. They include walking, hiking, jogging, climbing stairs, playing tennis, and dancing.
Which of the following would be the most helpful in maintaining healthy bone mass?To preserve bone mass, a high protein intake is more important than an adequate intake of calcium or vitamin D. In addition to being a nutrient, vitamin D is a hormone.
Which of the following improves bone health quizlet?Which of the following help improve bone density? Dietary calcium, vitamin D, and weight-bearing exercise.
What is the best way to maintain bone health quizlet?By running and exercising there's a reduction in risk for Osteoporosis which is bone loss and bone weakness, bones gets higher in mass and there's less probabilities to develop bone weakness as you age. The more bone mass you have saved up on your body the stronger your bones will be.
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