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People are often surprised to discover the bones that they were born with go through a constant process of change throughout their lives. We build bone in our childhood to young adult lives, with peak bone mass reached by our early 20s. After that, our bones slowly begin to weaken, as we begin to lose bone faster than we build new bone. The fastest bone loss occurs after menopause in women, when the loss of estrogen causes significant bone resorption. While some bone loss is a common result of growing older, if too much bone is broken down it can become weak and fragile, leaving individuals more susceptible to painful and even debilitating fractures. This condition — osteoporosis — is often called the “silent disease” because many people don’t know they have it until they break a bone. Luckily, there are steps you can take to prevent and lower your chances of developing osteoporosis. Get moving Exercise does wonders for the entire body — it strengthens your heart, muscles and your bones, and even improves flexibility and balance so you’re less likely to hurt yourself if you do fall. Try weight-bearing exercises, such as jogging or walking, yoga, dancing, tai chi or water aerobics. These types of activities force your body to work against gravity, which promotes new bone growth. Strength training, such as lifting weights or using resistant bands, makes your bones stronger, just as it does your muscles. A healthy mix of weight-bearing and strength-training exercises are key to preventing osteoporosis — just check with your doctor before beginning a new exercise routine. Eat for strong bones The old saying is true: milk does a body good. So does other calcium-rich food, such as yogurt, cheese, broccoli, sardines, salmon, edamame, tofu, kale, beans and dairy. If you aren’t getting enough calcium, ask your doctor if you should be taking a supplement. Vitamin D is another important nutrient that supports bone health, but it can be difficult to get enough of it in food. Many foods such as milk, orange juice, soy milk and certain cereals are fortified with vitamin D, so look at the labels to check nutrition levels. Limit your vices Tobacco and alcohol use have many negative effects on your health, but if you are at risk of developing osteoporosis, it is even more important to limit drinking and smoking. Smoking has been shown to increase bone loss and the chance of fractures. Excessive alcohol use is also linked to bone loss. The Hawaii Tobacco Quitline offers free resources to help Hawaii residents quit tobacco use. Some studies have shown that drinking soda — specifically cola — in excess could be linked to lower bone density. If you’re a soda junkie, try replacing one or two cans of soda a day with a glass of fat-free milk or fortified orange juice to get more calcium and vitamin D. Prevent falls Whether or not you’ve been diagnosed with osteoporosis, it’s always a good idea for older adults to practice fall prevention. Wear proper footwear, use handrails at home and outside, keep floors free of clutter or loose wires and make sure hallways and stairs at home are brightly lit. It’s never too late — even if you have osteoporosis or low bone density, you can still make a difference in your bone health by being proactive with your diet and exercise. Take the right steps today to build healthy bones for life. Dr. Jennifer Loh, endocrinologist at Kaiser Permanente Honolulu Medical Office.
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Kosti imaju vrlo važne funkcije u našem tijelu – pružaju strukturu, omogućuju nam kretanje, štite mozak, srce i druge organe te pohranjuju minerale poput kalcija i fosfora. Zato je vrlo važno izgraditi snažne i zdrave kosti tijekom djetinjstva i adolescencije, ali i nastaviti poduzimati korake kako bi zaštitili zdravlje kostiju u odrasloj dobi. Naše kosti se stalno mijenjaju – nova koštana masa se formira, a stara raspada. Kad smo mladi, nova se koštana masa izgrađuje brže no što se razbije stara, pa se ukupna količina koštane mase povećava. Većina ljudi najveću koštanu masu ima oko tridesete godine, nakon čega se nastavlja preoblikovanje kosti, ali gubimo malo više koštane mase no što dobivamo nove. Vjerojatnost razvoja osteoporoze, bolesti koja uvelike može utjecati na kvalitetu vašeg života,ovisi o tome koliko koštane mase dobijemo do trenutka kada dostignemo dob od 30 godina i koliko brzo gubimo nakon toga. Što je veća vaša masa kosti u tom razdoblju kad dostižemo vrhunac koštane mase u tridesetima, to jeviše kosti kojih imamo “u zalihama" za kasnije, i manja je vjerojatnost da ćemo razviti osteoporozu kako starimo. Tiha bolest U slučaju kada gubimo previše koštane mase, razvija se osteoporoza. Kosti gube masu i postaju toliko krhke da se vrlo lako lome. Osobe s osteoporozom najčešće trpe lomove kostiju zglobova, kralježnice i kukova. No, gubitak kostiju događa se tijekom dugog vremenskog razdoblja i mnogi ne znaju da imaju slabe kosti sve dok ne pretrpe lom. No, nikad nije kasno za brigu o kostima. Donosimo vam savjete kako brinuti o zdravlju svojih kostiju u svakoj životnoj dobi, da bi ih ojačali i minimizirali mogućnost lomova. Za jačanje kostiju potrebna vam je samo minuta dnevno Kao i mišići, kosti također postaju jače uztjelovježbu. Najbolje vježbe za zdrave kosti su hodanje, penjanje stepenicama, dizanje utega i ples. Idealno bi bilo vježbati 30 minuta dnevno, no nedavna studija utvrdila je da i samo 60 do 120 sekundi trčanja dnevnomože poboljšatizdravlje kostiju za 4-6%. “Vitamin sunce“ Vitamin D je kritična hranjiva tvar za izgradnju kostiju. Poboljšava apsorpciju kalcija iz crijeva, pomaže povećanju gustoće kostiju i povećava funkciju mišića, smanjujući rizik od prijeloma. No optimalnukoličinu vitamina D teško je dobiti samo od hrane, pa preporučujemo 15 minuta dnevno izlagati se suncu, kako bi tijelo upilo dovoljno ovog vrijednog vitamina. Hrana za snažne kosti – B!TONIC Silver Bones Prehrana igra vrlo važnu ulogu u očuvanju zdravlja kostiju. Važno je imati uravnoteženu prehranu bogatu kalcijem i vitaminom D. Dobri izvori kalcija su i mliječni proizvodi s niskim sadržajem masti, tofu, bademi, sardine, brokula i kelj. Vitamin D možemo dobiti iz žumanjaka, morske ribe, jetrica i mlijeka. Uz to, za prevenciju osteoporoze i jačanje kostiju, korisno je konzumirati dodatke prehrani koji podržavaju zdravlje koštanog sustava i zdravu pokretljivost kao što je B!TONIC Silver Bones. Silver Bones je prirodni dodatak prehrani, kombinacija aktivnih biljnih sastojaka s kalcijem, vitaminom D koji doprinosi normalnom iskorištavanju kalcijai glukozaminom koji podupire regeneraciju zglobne hrskavice. Sastojci Silver Bones kombinirani su kako bi značajno poboljšali zdravlje cijelog mišićno-koštanog sustava.Kapsule Silver Bones pridonose zdravlju kostiju te normalnoj funkciji mišića i prevenciji bolesti kao što je osteoporoza. B!TONIC proizvodi su sigurni i ekološki čisti te ne sadrže alergene, a možete ih kupiti u odabranim ljekarnama. Više o Silver Bones kapsulama i ostalim B!TONIC proizvodima pročitajte na web stranici btonic.hr.