Preventing Osteoporosis, Adult Osteoporosis is a condition that causes the bones to get weaker. With osteoporosis, the bones become thinner, and the normal spaces in bone tissue become larger. This can make the bones weak and cause them to break more easily. People who have osteoporosis are more likely to break their wrist, spine, or hip. Even a minor accident or injury can be enough to break weak bones. Osteoporosis can occur with aging. Your body constantly replaces old bone tissue with new tissue. As you get older, you may lose bone tissue more quickly, or it may be replaced more slowly. Osteoporosis is more likely to develop if you have poor nutrition or do not get enough calcium or vitamin D. Other lifestyle factors can also play a role. …show more content…
• Make sure you get enough calcium every day from food or calcium supplements. ○ If you are 50 years old or younger, aim to get 1,000 mg of calcium every day. ○ If you are older than 50, aim to get 1,200 mg of calcium every day. • Try to get enough vitamin D every day. ○ If you are 70 years old or younger, aim to get 600 International Units every day. ○ If you are older than 70, aim to get 800 International Units every day. • Follow a healthy diet. Eat plenty of foods that contain calcium and vitamin D. ○ Calcium is in milk, cheese, yogurt, and other dairy products. Some fish and vegetables also are good sources of calcium. Many foods such as cereals and breads have had calcium added to them. Check nutrition labels to see how much calcium a food or drink has. ○ Foods that contain vitamin D include milk, cereals, salmon, and tuna. Your body also makes vitamin D when you are out in the sun. WHAT LIFESTYLE CHANGES CAN BE MADE? Making changes in your everyday life can also play an important role in preventing osteoporosis. • Stay active and get exercise every day. Ask your health care provider what types of exercise are best for
The recommended milligrams per day of calcium is 1300 mg. This is too low of calcium intake. I could drink more milk, or consume more dairy products to consume the right amount. I’m not much of a dairy person, but I do like milk. b. List 5 foods and serving sizes that contain 100 mg/serving of calcium: - fortified orange juice - Canned salmon - Fortified orange juice
As for iron, deficiencies include: “anemia, weakness, pallor, inability to concentrate, impaired cognitive functioning, lowered cold tolerance”(Pinna 256). 3. Foods that can be added to increase potassium levels include: fresh fruit, vegetables, beans, grains, and milk. Foods rich in calcium would be cheese, milk, tofu, fish such as sardines, tofu, and greens like broccoli. To increase iron in the body, foods
As a result, they won’t eat a complete meal to meet the nutritional demands of their bodies. These are the nutritional suggestions for this age: Fruits and vegetables Two servings each per day. These may be given as snacks, such as apple or carrot slices. Also try adding veggies to soups. Whole grains Four daily servings.
Intro: A boxers diet should consist of carbohydrates, protein, fats, and lots of water. Boxing is a high intensity sport which needs a large amount of energy. If these needs are not met, your body can very easily disperse all energy within minutes. With the act of holding your arms up, blocking heavy hits, and giving them but also giving 110% concentration, the 12 rounds of 3 minute bursts will easily allow most, if not all, of a person 's energy.
Assignment #3 Two vitamins that I do not meet the guidelines for daily consumption from the 2010 Dietary Guidelines for Americans are vitamins A and D, which are both fat-soluble vitamins. The primary function of vitamin A is maintaining the function of the cells that line the lungs, stomach, urinary tract and bladder, intestines, vagina, vision, skin and immune function. Having a low intake of vitamin A could increase my risk of vision problems such as age related macular degeneration due an inadequate amount of carotenoids such as lutein, zeaxanthin, and beta-carotenes. The recommended amount for me according the Dietary Reference Intake (DRI) for Vitamin A-RAE is 700 mcg and for my weekly average I consumed 279.2. If this vitamin is taken in excess it can have harmful effects such as liver toxicity and birth defects.
According to the U.S. Preventive Services Task Force (U.S. Preventive Services Task Force, 2016), they found convincing evidence that bone measurement tests predict short-term risk for osteoporotic fractures in women who are 65 years and older. The tests should be performed every two years. The most common tests used are dual-energy x-ray absorptiometry (DXA) of the hip and lumbar spine. In addition, in postmenopausal women who have no previous osteoporotic fractures, the USPSTF also found convincing evidence that drug therapies reduce the risk for fractures. It is appropriate to recommend D.E. to take calcium and vitamin D3 for osteoporosis prevention, as she declined to have osteoporosis
Based on my three-day diet analysis, I am meeting majority of the energy yielding nutrients such as carbohydrates and lipids. According to the three analysis, I consumed 75% of carbohydrates , and 89 % of fats. I have adequate intake of the vitamins and minerals such as Thiamin, Folate and Iron. For the vitamins and minerals like Thiamin ( 108 %) , Folate ( 84 %) and Iron ( 70 %) , I fall between the recommended values and the upper limit . There is no upper limit for the vitamin Thiamin and that is why I have above a 100%. On the other hand , there are areas I need to improve in my diet .
Vegetables that are dark green, starchy vegetables red and orange vegetables. Fruits that are fresh canned, frozen and in dried forms are in the fruit groups. Foods in the dairy group made from milk contains calcium which keep our bones healthy, the best choice should be fat-free or low-fat. Such as yogurt, natural cheese, and milk. (U.S department of Agriculture,
The skeletal system gives the body its basic framework, providing structure, protection, and movement. The 206 bones in the body also produce blood cells, store important minerals, and release hormones necessary to life. Aging is the process of growing old, especially by failure of replacement of cells in sufficient number to maintain full functional capacity. Aging greatly contributes to the degrading of our body structure and its functions.
More consumption of vitamin-D rich food will help strengthen bones. However, if the patient is not diligent and consistent enough, it will take a longer time to be healthy. Despite that, it will take a long time either way, because bones cannot be fixed that fast as it requires time. If the patient wants quick results, they might have to consider surgery. "Renal Tubular Acidosis (RTA)."