Men Can Increase Their Level Of Bone Density

Osteoporosis, which is loss of bone mass, is not just something that happens to women. A study was conducted at Rancho Bernardo California with 396 men aged 45-92 over a four year period. The researchers discovered that men with osteoporosis of the hip and spine had lower levels of zinc in their diet and showed lower concentrations of zinc in their blood than men who did not have the disease. So…if you're a guy, as you age, make sure you include 15 to 30 mg of zinc in your daily diet or by supplementation.

WOMEN - BEWARE OF A FALL

If a woman falls from a low height and breaks a bone, then she may need to get a bone-density test as she may have osteoporosis and not know about it.

According to a report in Prevention magazine 75% of these fractures don't receive any follow-up diagnosis or treatment. This means the real disease of osteoporosis is going undiscovered and is being allowed to increase the risk of death.

So, if you know a woman who has a fall and breaks a bone, make sure she requests a bone-density test.

THE POWER OF 60 SECONDS

While running stimulates bone growth three times better than walking, a researcher found that just 60 seconds of running in the middle of your walk would be enough to signal your bones to add mass. Even jumping jacks, swing dance or step aerobics for 60 seconds can trigger the building of bones. So...Flash Dance anyone.

CALCIUM: A MUST AFTER BED REST

If you've been confined to bed for a week or more, you've been experiencing bone loss. Now you can make it up. Dr. Robert Heaney recommends your increasing your calcium level to 2,000 mg per day. Do it for seven times longer than your days in bed. I'd also suggest you take 400 to 800 mg of Vitamin D with the calcium, as Vitamin D is crucial for proper calcium absorption. 

DEPRESSION AND YOUR BONES

This is for women. The New England Journal of Medicine reported that depression at any time in a woman's life is associated with a decrease in bone density. It is also possible that the medications used to treat depression are also playing a role in bone density loss.

This news is important since a 10% decrease in bone density will increase the rate of hip fractures by over 40%.