{"id":262,"date":"2016-10-30T02:14:25","date_gmt":"2016-10-30T02:14:25","guid":{"rendered":"http:\/\/www.doctormomx4.com\/?p=262"},"modified":"2016-10-30T02:14:25","modified_gmt":"2016-10-30T02:14:25","slug":"bone-up-preventing-osteoporosis","status":"publish","type":"post","link":"https:\/\/www.doctormomx4.com\/?p=262","title":{"rendered":"Bone Up! (Preventing osteoporosis)"},"content":{"rendered":"<p>If you have ever broken a bone, you do not want to ever feel that pain again. \u00a0But low bone mass (osteopenia) and severe low bone mass (osteoporosis) is a difficult problem affecting many women and some men. \u00a0For females, the most rapid bone mass accumulation usually occurs between the ages of 11 and 14. \u00a0Bone mass continues to increase in the in the teen years and even into the twenties, but usually peaks by age 30. \u00a0You definitely want to start with a healthy bone mass, because it dwindles throughout life, with the loss accelerated after menopause.<\/p>\n<div><\/div>\n<div>\n<p>However, to form or keep good bone it is important to have sufficient intake of calcium(about 1200mg daily) and to have adequate amounts of vitamin D available. \u00a0Unfortunately, young girls are not drinking a lot of milk. \u00a0They often do not have a lot of calcium sources in their diet. \u00a0What is worse is that if they happen to drink a lot of coke or other dark soda, they may actually be sabotaging their own skeleton.<\/p>\n<div><\/div>\n<div>\n<p>Since humans make vitamin D with the help of the sun, sunscreen also may lead to lower vitamin D levels. \u00a0Sunscreen is important, and it is still a good idea to lather it on. \u00a0But there are a couple of changes that can be simply made that will likely prevent a lot of pain down the road.<\/p>\n<div><\/div>\n<div style=\"text-align: left;\"><\/div>\n<div><span style=\"color: #ff6600;\">#1 &#8211; First of all, look for good sources of calcium. \u00a0For instance, almond milk is a good, tasty, sweet alternative to cow&#8217;s milk and has a lot more calcium than cow&#8217;s milk also. \u00a0Other sources include beans, dark and leafy vegetables, oranges and almonds.<\/span><\/div>\n<\/div>\n<p><span style=\"color: #ff6600;\">#2- As far as vitamin D is concerned, it is now recommended that a supplement of 800 international units of vitamin D be taken daily. \u00a0Spending a little time in the sun daily also helps<\/span><\/p>\n<\/div>\n<div><span style=\"color: #ff6600;\">#3 &#8211; Weight bearing exercise is vital, but walking is felt to be as good as running. \u00a0Just do a lot of it<\/span><\/div>\n<div><span style=\"color: #ff6600;\">\u00a0\u00a0<\/span><\/div>\n<div><span style=\"color: #ff6600;\">#4 &#8211; Avoid excessive alcohol<\/span><\/div>\n<div><span style=\"color: #ff6600;\">\u00a0<\/span><\/div>\n<div><span style=\"color: #ff6600;\">#5 &#8211; Avoid all smoking, as it will accelerate bone loss.<\/span><\/div>\n<div><span style=\"color: #ff0000;\">\u00a0<\/span><\/div>\n<div>The \u00a0goal is to be able to stand straight and tall in your later years&#8230;to avoid becoming all shriveled and bent. \u00a0So take a good long look at your lifestyle habits and make any appropriate changes!<\/div>\n<div><\/div>\n","protected":false},"excerpt":{"rendered":"<p>If you have ever broken a bone, you do not want to ever feel that pain again. \u00a0But low bone mass (osteopenia) and severe low bone mass (osteoporosis) is a difficult problem affecting many women and some men. \u00a0For females, the most rapid bone mass accumulation usually occurs between the ages of 11 and 14. [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"aside","meta":{"om_disable_all_campaigns":false,"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":false,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2}},"categories":[1],"tags":[],"class_list":["post-262","post","type-post","status-publish","format-aside","hentry","category-uncategorized","post_format-post-format-aside"],"aioseo_notices":[],"jetpack_publicize_connections":[],"jetpack_featured_media_url":"","jetpack_shortlink":"https:\/\/wp.me\/p5WySj-4e","jetpack_likes_enabled":true,"jetpack-related-posts":[],"jetpack_sharing_enabled":true,"_links":{"self":[{"href":"https:\/\/www.doctormomx4.com\/index.php?rest_route=\/wp\/v2\/posts\/262","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.doctormomx4.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.doctormomx4.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.doctormomx4.com\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.doctormomx4.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=262"}],"version-history":[{"count":17,"href":"https:\/\/www.doctormomx4.com\/index.php?rest_route=\/wp\/v2\/posts\/262\/revisions"}],"predecessor-version":[{"id":285,"href":"https:\/\/www.doctormomx4.com\/index.php?rest_route=\/wp\/v2\/posts\/262\/revisions\/285"}],"wp:attachment":[{"href":"https:\/\/www.doctormomx4.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=262"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.doctormomx4.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=262"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.doctormomx4.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=262"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}