Milk may be linked to bone fractures and early death

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Milk osteoporosis

 

Milk osteoporosis

On the other side are those who believe that consuming a lot of milk and other dairy products will have little effect on osteooorosis rate of fractures but may contribute to problems such as heart disease or prostate cancer. Which view is right? The body gets the calcium it needs in two ways. One is by eating foods or supplements that contain calcium, and the other is by drawing from calcium stores in the body, primarily the bones.

Good food sources include dairy products, which have the highest concentration per serving of highly absorbable calcium, and salmon, dark leafy greens, beans, and soy foods, which have varying amounts of absorbable calcium. Romantix san fernando one does not eat enough calcium-containing foods, the body will remove calcium from bones.

Department of Osgeoporosis. Growing Healthy Bones Bone is living tissue that is always in flux. Throughout the lifespan, bones are constantly being broken down and built up in a process known as remodeling.

Bone cells called osteoblasts build bone, while other bone cells called osteoclasts break down bone if calcium is needed. In healthy individuals who get enough calcium and physical activity, bone production exceeds bone destruction up to about age After that, destruction typically exceeds production.

An estimated 10 million Americans—8 million women and 2 million men—have osteoporosis. Another 34 million have low bone mass, placing them at increased risk for osteoporosis. Achieving adequate calcium intake and maximizing bone stores during the time when bone is rapidly deposited up to age 30 provides an important foundation for the future.

But it will not prevent bone loss later in life. The loss of bone with aging is the result of several factors, including genetic factors, physical osteopoorsis, and lower levels of circulating hormones estrogen in women and testosterone in men.

Of course, men are also at risk of developing osteoporosis, but they tend to do so 5 to 10 years later than women, since testosterone levels do not fall abruptly the way estrogen does in women.

It is estimated that osteoporosis will cause half of all women over age 50 to suffer a fracture of the hip, wrist, or vertebra. Preventing osteoporosis depends on two things: making the strongest, densest bones possible during the first 30 years of life and limiting the amount of bone loss in adulthood. There are a number of lifestyle factors that can help prevent or minimize bone loss during iMlk and old age:.

Physical activity that puts some strain or stress on bones causes the bones to retain and possibly even gain density throughout life.

Cells within the My horney wife sense this stress and respond by making the bone stronger and denser. Swimming is a useful form Oldest black pornstar exercise for the heart and cardiovascular system. Another function of physical activity, probably at least as important as its direct effect on bone mass, is its role in increasing muscle strength and coordination.

With greater muscle strength, one can often avoid falls and situations that cause fractures. Making physical activity a habit can help maintain balance and avoid falls.

Despite the debates surrounding milk and calcium, one thing is clear: adequate calcium—both for bone development and for non-bone functions—is key to reducing the risk of osteoporosis.

Maximum-calcium-retention studies, which examine the maximum amount of calcium that can be forced into bones, suggest a fairly high requirement. But the maximum-calcium-retention studies are short-term and therefore have important limitations. To detect how the body adapts to different calcium intakes over a long period of time—and to get the big picture of overall bone strength—requires studies of longer duration.

A study also showed that higher milk consumption during teenage years was not associated with a lower risk of hip fracture in older adults. For example, in countries such as India, Japan, and Peru where average daily calcium intake is as low as milligrams per day less than a third of the U. Of course, these countries differ in other important bone-health factors as well—such as level of physical activity and amount of sunlight—which could account for their low fracture rates.

Ideally, these issues might be resolved by randomizing a large group of adults to get different amounts of calcium and following them to see how many would eventually break a bone.

In fact, a few such studies osteoporksis been conducted, and they have not provided evidence of benefit, as noted above. Other randomized trials have combined calcium in combination with vitamin Osteeoporosis, which could obscure the true effects of calcium. To illustrate the different conclusions drawn from examining the same body of data, a British committee that is comparable to the U.

Vitamin D plays a critical role in maintaining bone health. When blood levels of calcium begin to drop, the body responds osteoporosid several ways. It promotes the conversion of vitamin D into its active form, which osteoporoosis travels to the intestines to encourage greater calcium absorption into the blood and to the kidneys to minimize calcium loss in the urine. For bone health, an adequate intake of vitamin D is no less important than calcium.

Few foods naturally contain vitamin D. It is found in milk, fortified foods, and vitamin supplements, and can be Milk osteoporosis by the skin when it is exposed to sunlight in the summertime.

Look for a multivitamin that supplies to 1, IU of vitamin D per day. If your multi only has IU of vitamin D, consider taking an extra supplement. Low levels osteoporoeis circulating vitamin K have been linked with low bone density, and supplementation with vitamin K shows improvements Want a lesbian experience biochemical measures of bone health. Data from the Framingham Heart Study also shows an association between high vitamin K intake and reduced risk of hip fracture in men and women, and increased bone mineral density in women.

Postmenopausal women may also want to talk to a health care provider about taking a medication that can strengthen bones. The estrogen in postmenopausal hormones can compensate for the drop in estrogen levels after menopause, helping to prevent—and perhaps even partially osteooporosis loss. But should this be so? Milk is actually only one of many sources of calcium—dark leafy green vegetables and some types of legumes are among the other sources—and there are some important reasons why milk may not be the best source for everyone:.

Many people have some degree of lactose intolerance. For them, eating or drinking dairy products causes problems like cramping, bloating, gas, and diarrhea.

These osteoporoxis can range from mild Best chubby pornstars severe. One alternative for those who are lactose intolerant but still enjoy consuming dairy products is to take a pill with meals or when eating a dairy food that contains enzymes that digest milk sugar, or to consume milk that has the lactase enzyme added to it.

Another option is to choose lower lactose dairy foods that may be tolerated if ostepporosis has a milder form of Milk osteoporosis intolerance. These include Greek yogurt the straining process removes much of the lactose or aged cheeses like mozzarella, cheddar, or Swiss. There are also many non-dairy alternatives. Many dairy products are high in saturated fatsand a high saturated fat intake is a risk factor for heart disease.

High levels of galactose, a sugar released by the digestion of lactose in milk, have been studied as being possibly damaging to the ovaries and leading to ovarian cancer. Although such associations have not been reported in all studies, there may be potential harm in osteopodosis high amounts of lactose.

A diet high in calcium has been implicated as a probable risk factor for prostate cancer. Adequate, lifelong dietary calcium intake is necessary to reduce the risk of osteoporosis. Consuming adequate calcium and vitamin D and performing regular, weight-bearing exercise are also important to build maximum bone density First blowjob story strength.

After age 30, these factors help slow bone loss, although they cannot completely prevent bone loss due to aging. Milk and dairy products are a convenient source of calcium for many people.

They are also a good source of protein and are fortified with vitamins D and A. At this osteoporozis, however, the optimal intake of calcium is not clear, nor is the optimal food source or sources of calcium. As noted earlier, the National Academy of Sciences currently recommends that people ages 19 to 50 consume 1, milligrams of calcium per day, and that those age 50 or over get 1, milligrams per day.

Reaching 1, milligrams per day would usually osteoporoais drinking two to three glasses of milk per day—or taking calcium supplements—over and above an Russian women dark hair healthy diet. However, these recommendations are based on very short-term studies, and are likely to be higher than what people really Mikl.

Because of unresolved concerns about the risk of ovarian and prostate cancer, it may be prudent to avoid higher intakes of dairy products. At moderate levels, though, consumption of calcium and dairy products has benefits beyond bone health, including possibly lowering the risk of high blood pressure and colon cancer. For individuals who are unable to digest—or who dislike—dairy products and for those who simply prefer not to consume large amounts of such foods, other options are available.

Calcium can be found in dark green leafy vegetables, such as kale and collard greens, as well as in dried beans and legumes. Calcium is found in spinach Milk osteoporosis chard, but these vegetables contain oxalic acid, which combines with the calcium to form calcium oxalate, a chemical salt that makes the calcium less available to the body.

Research suggests that calcium-only supplements ksteoporosis not protect against fractures, and may in fact increase risk of fractures. Antacids contain calcium, but do not contain vitamin D. So if you choose antacids as a calcium source, you may want to consider taking a separate vitamin D supplement.

Discuss your options with a health care provider. Osteoporosis: fast facts. National Osteoporosis Foundation. Accessed January 24, Calcium intake and the incidence of forearm and hip fractures among men. J Nutr. Milk, dietary calcium, and bone fractures in women: a year prospective study. Am J Public Health. Calcium intake and hip fracture risk in men and women: a meta-analysis of prospective cohort studies and randomized controlled trials.

Am J Clin Nutr. Fracture prevention with vitamin D supplementation: a meta-analysis of randomized controlled trials. Need for additional calcium to reduce the risk of hip fracture with vitamin D supplementation: evidence from a comparative meta-analysis of randomized controlled trials. J Clin Endocrinol Metab. Effect of vitamin D on falls: a meta-analysis. Weber P. Soteoporosis K and bone health.

Vitamin K intake and hip fractures in women: a prospective study. Dietary vitamin K intakes are associated with hip fracture but not with bone mineral density in elderly men and women. Vitamin K intake and bone mineral density in women and men.

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Milk osteoporosis

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