Home Remedies for Osteoporosis

Calcium Citrate with Magnesium 500mg, three times per day. The body can only utilize 500 mg at a time, but 1500mg per day is ideal. The Citrate form of Calcium is more readily absorbed in the body. Vitamin K in small doses, 50 MCG per day, helps with the porosity of the bones.

Avoid meat in your diet and instead eat plenty of green vegetables.

Bone fractures and osteoporosis can be prevented by the manganese in pineapple.

Take a teaspoon of honey every day.

Osteoporosis News

Scientists say the manipulation of a single gene, called Pten, boosted bone density in mice.
This research may help in the development of new treatments for osteoporosis and bone fractures, the researchers said.
A team from the University of Alabama at Birmingham found that disrupting Pten in bone cells called osteoblasts resulted in dramatic and progressively increasing bone density.
"Bone density can increase either because more bone cells divide or fewer cells die due to apoptosis (programmed cell death). Pten is a tumor suppressor gene that applies a break on the main cell survival pathway, causing cells to die. We devised a way to remove the Pten break in bone cells, allowing the cells to stay alive and active for a longer period of time," Thomas L. Clemens, professor of pathology and director of the university's division of molecular and cellular pathology, said in a prepared statement.
"In the mice without Pten, osteoblast cells survived longer and continued to make new bone long after they ordinarily would have died," explained Clemens. "This increased osteoblast production led to greater bone density. If we can translate these findings to human conditions such as osteoporosis or bone fracture, we can potentially not only prevent bone loss but actually increase bone density in humans as they age."
Humans naturally lose bone as they age, partly due to the loss of osteoblast cells that have died.
The study was published Jan. 29 in the journal Proceedings of the National Academy of Sciences.

Zesty Baked Salmon

Zesty Baked Salmon


Calcium’s not the only game in town when it comes to keeping bones healthy. Vitamin D is crucial for calcium absorption but there are few good food sources. Salmon is an exception offering up a robust serving of vitamin D in just one delicious 4-ounce fillet.
1 pound salmon fillets Vegetable cooking spray 2 tablespoons chopped green onions 1 tablespoon low-fat mayonnaise 1 tablespoon plain nonfat yogurt 1 teaspoon lemon-pepper seasoning ¼ teaspoon salt ¼ teaspoon dry mustard Chopped green onions (optional) Lemon slices (optional)


Place salmon, skin side down, in a baking pan coated with cooking spray. Bake at 4250 for 18 minutes or until fish flakes easily when tested with a fork. Combine 2 tablespoons green onions and next 5 ingredients, and spread evenly over fish. Bake 2 additional minutes or until sauce in bubbly. To serve, transfer fish to serving plates. If desired, sprinkle with additional chopped green onions, and garnish with lemon slices. Yield: 4 servings Per servingCalories: 164 (35% from fat) Fat: 6 grams (Sat 2g Mono 2g Poly 2g) Protein: 23 grams Carbohydrate: 2 grams Cholesterol: 70 milligrams Sodium: 334 milligrams

Build your bones with this recipe!

Veggie-Cheese Sandwiches

1/2 cup (2 ounces) shredded reduced-fat Cheddar cheese 1/4 cup shredded carrot1/4 cup chopped green pepper1/4 cup nonfat cottage cheese1/2 teaspoon dried dillweed1/8 teaspoon garlic powder1 (7-inch) pita bread round, cut in half crosswise, 4 slices tomato1/2 cup alfalfa sprouts

Combine first 7 ingredients in a small bowl, stirring well. Spoon mixture evenly into pita bread pockets. Add 2 tomato slices to each sandwich. Top each with 1/4 cup alfalfa sprouts. Yield: 2 servings

Per serving:
Calories
177
Protein (gr)
14
Carbohydrate (gr)
18
Fiber (gr)
3
Fat (gr)
6
Saturated fat (gr)
3
Cholesterol (mg)
16
Sodium (mg)
384
200 milligrams of calcium

Bone building recipe!

Vegetable Tart

1 teaspoon margarine 1 small onion, chopped1/2 cup boiling water1/4 cup instant potato flakes1 cup all-purpose flour1 teaspoon ground cumin1/4 teaspoon salt1/4 teaspoon pepperVegetable cooking spray1/2 cup chopped green pepper6 plum tomatoes, sliced1 cup (4 ounces) shredded part-skim mozzarella cheese2 tablespoons sliced ripe olives1/4 teaspoon dried basil


Melt margarine in a nonstick skillet over medium heat. Add onion; sauté until tender. Combine boiling water and potato flakes in a medium bowl; let stand 1 to 2 minutes or until water is absorbed. Stir mixture lightly with a fork. Combine flour, cumin, salt, and pepper. Add onion and potato; stir to form a soft dough. Pat into a 9-inch round on a baking sheet coated with cooking spray. Arrange green pepper and half of tomato slices on dough. Top with cheese, olives, remaining tomato slices and basil. Bake at 400o for 20 minutes or until crust is golden. Yield: 4 servings
Per serving:
Calories
249
Protein (gr)
13
Carbohydrate (gr)
34
Fiber (gr)
3
Fat (gr)
7
Saturated fat (gr)
3
Cholesterol (mg)
15
Sodium (mg)
355
200 milligrams of calcium

Bone building recipe!

Turkey-Chili Pie

Rice Crust

8 ounces freshly ground raw turkey1/2 cup chopped onionVegetable cooking spray1 (10 ounce) package frozen whole kernel corn1 tablespoon canned chopped jalapeno pepper2 tablespoons chili powder1/2 tablespoon cumin seeds1 cup (4 ounces) shredded reduced-fat sharp Cheddar cheese1/2 cup fat-free egg substitute1 cup evaporated skim milk1/4 teaspoon salt1/4 teaspoon pepper

Prepare Rice Crust and set aside.Place turkey and onion in a large skillet coated with cooking spray. Cook over medium heat until turkey is browned, stirring until it crumbles. Add corn to skillet; cover and cook 3 minutes. Remove skillet from heat, and add chopped jalapeno pepper, chili powder, and cumin seeds. Spoon turkey mixture into Rice Crust. Top with shredded Cheddar cheese, and set aside. Combine egg substitute, milk, salt, and 1/4 teaspoon pepper in a medium bowl, stirring well with a wire whisk. Pour egg substitute mixture over turkey mixture. Bake at 350o for 30 minutes or until set. Yield: 8 servings
Rice Crust:3 cups cooked brown rice (cooked without salt or fat)1/2 cup (2 ounces) shredded reduced-fat sharp Cheddar cheese1/2 cup fat-free egg substitute1/4 teaspoon saltVegetable cooking spray
Combine first 4 ingredients. Press mixture into bottom and 1 inch up sides of a 13- x 9- x 2-inch baking dish coated with cooking spray.
Per serving:
Calories
246
Protein (gr)
20
Carbohydrate (gr)
30
Fiber (gr)
3
Fat (gr)
5
Saturated fat (gr)
3
Cholesterol (mg)
29
Sodium (mg)
365
250 milligrams of calcium

Unique way of identyfying Osteoporosis

Researchers in the Academic Center for Dentistry Amsterdam have created a unique way of identifying patients at risk of osteoporosis by using ordinary dental x-rays. Professor Paul F. van der Stelt and his team developed the largely automated approach to detecting the disease during a three-year, EU-funded collaboration with the Universities of Manchester, Athens, Leuven, and Malmö. They will present their findings today during the 85th General Session of the International Association for Dental Research.
Osteoporosis affects almost 15% of Western women in their fifties, 22% in their sixties, and 38.5% in their seventies. As many as 70% of women over 80 are at risk, and the condition carries a high risk of bone fractures, with over a third of adult women falling victim at least once in their lifetime. Wide-scale screening for the disease is not currently viable, largely due to the cost and scarcity of specialist equipment and staff.
The team has therefore developed an innovative software-based approach to detecting osteoporosis using routine dental x-rays, by automatically analyzing specific characteristics of the radiographic trabecular bone pattern. These features include, among others, the thickness, the amount of fragmentation, and the main orientation of the structure of the trabecular bone.
In four clinical centers, 671 women with an average age of 55 years were recruited. To obtain the “gold standard”, the team measured bone thickness at the femur, hip, and spine, using the technique that is common for this kind of expensive examination (Bone Mass Density, BMD). In addition, one panoramic and two intra-oral radiographs were made.
X-rays are used widely in dental practice for several reasons. Using the image information from these radiographs to detect patients at risk for osteoporosis involves no extra radiation and almost no extra cost, while undetected osteoporotic patients can incur bone fractures and suffer from other problems, reducing the quality of life.
By analyzing a small area depicting the trabecular bone on the ordinary dental radiographs, dentists can predict the osteoporotic condition of the patients to the same extent as the BMD measurements.
The image analysis can be automated and does not require extra time on the part of the dentist. The newly developed technique means that patients who are identified as being at risk can be referred for more thorough appropriate examinations. Source : International & American Association for Dental Research

Strawberry-Banana Smoothie

1 cup skim milk, divided 1/2 cup frozen unsweetened strawberries2 tablespoons honey1/2 teaspoon vanilla extract1 ripe banana, peeled
Pour 1/2 cup milk into an ice cube tray, and freeze until firm. Combine milk cubes, remaining 1/2 cup milk, strawberries, and remaining ingredients in container of an electric blender; cover and process until smooth, stopping once to scrape down sides. To serve, pour mixture into individual glasses. Yield: 2 (1 1/4 cup) servings
Per serving:
Calories
179
Protein (gr)
5
Carbohydrate (gr)
41
Fiber (gr)
3
Fat (gr)
1
Saturated fat (gr)
tr
Cholesterol (mg)
2
Sodium (mg)
65
150 milligrams of calcium

Treatment for Osteoporosis

In addition to diagnosing osteoporosis, results from BMD tests assist the doctor in deciding whether to begin a prevention or treatment program. Once you and your doctor have definitive information based on your history, physical examination, and diagnostic tests, a specific treatment program can be developed for you.
Recommendations for optimizing bone health include a comprehensive program that consists of a well-balanced diet rich in calcium and vitamin D, physical activity, and a healthy lifestyle (including not smoking, avoiding excessive alcohol use, and recognizing that some prescription medications and chronic diseases can cause bone loss). If you already have experienced a fracture, your doctor may refer you to a specialist in physical therapy or rehabilitation medicine to help you with daily activities, safe movement, and exercises to improve your strength and balance.

Diagnosis of Osteoporosis-part 3

A number of laboratory tests may be performed on blood and urine samples. The results of these tests can help your doctor identify conditions that may be contributing to your bone loss.
The most common blood tests evaluate:
blood calcium levels
blood vitamin D levels
thyroid function
parathyroid hormone levels
estradiol levels to measure estrogen (in women)
follicle stimulating hormone (FSH) test to establish menopause status
testosterone levels (in men)
osteocalcin levels to measure bone formation.
The most common urine tests are:
24-hour urine collection to measure calcium metabolism
tests to measure the rate at which a person is breaking down or resorbing bone.

Diagnosis of Osteoporosis-part 2

X Ray Tests
If you have back pain, your doctor may order an x ray of your spine to determine whether you have had a fracture. An x ray also may be appropriate if you have experienced a loss of height or a change in posture. However, since an x ray can detect bone loss only after 30 percent of the skeleton has been depleted, the presence of osteoporosis may be missed.

Bone Mineral Density Tests
A bone mineral density (BMD) test is the best way to determine your bone health. BMD tests can identify osteoporosis, determine your risk for fractures (broken bones), and measure your response to osteoporosis treatment. The most widely recognized bone mineral density test is called a dual-energy x-ray absorptiometry or DXA test. It is painless: a bit like having an x ray, but with much less exposure to radiation. It can measure bone density at your hip and spine.
During a BMD test, an extremely low energy source is passed over part or all of the body. The information is evaluated by a computer program that allows the doctor to see how much bone mass you have. Since bone mass serves as an approximate measure of bone strength, this information also helps the doctor accurately detect low bone mass, make a definitive diagnosis of osteoporosis, and determine your risk of future fractures.
BMD tests provide doctors with a measurement called a T-score, a number value that results from comparing your bone density to optimal bone density. When a T-score appears as a negative number such as -1, -2 or -2.5, it indicates low bone mass. The more negative the number, the greater the risk of fracture.
Although no bone density test is 100 percent accurate, this type of test is the single most important predictor of whether a person will fracture in the future.

Bone Scans
For some people, a bone scan may be ordered. A bone scan is different from the BMD test just described, although the term “bone scan” often is used incorrectly to describe a bone density test. A bone scan can tell the doctor whether there are changes that may indicate cancer, bone lesions, inflammation, or new fractures. In a bone scan, the person being tested is injected with a dye that allows a scanner to identify differences in the conditions of various areas of bone tissue.

Diagnosis of Osteoporosis

Osteoporosis is a condition of low bone density that can progress silently over a long period of time. If diagnosed early, the fractures associated with the disease can often be prevented. Unfortunately, osteoporosis frequently remains undiagnosed until a fracture occurs.
An examination to diagnose osteoporosis can involve several steps that predict your chances of future fracture, diagnose osteoporosis, or both. It might include:
an initial physical exam
various x rays that detect skeletal problems
laboratory tests that reveal important information about the metabolic process of bone breakdown and formation
a bone density test to detect low bone density.
Before performing any tests, your doctor will record information about your medical history and lifestyle and will ask questions related to:
risk factors, including information about any fractures you have had
your family history of disease, including osteoporosis
medication history
general intake of calcium and vitamin D
exercise pattern
for women, menstrual history.
In addition, the doctor will note medical problems and medications you may be taking that can contribute to bone loss (including glucocorticoids, such as cortisone). He or she will also check your height for changes and your posture to note any curvature of the spine from vertebral fractures, which is known as kyphosis.
Risk Factors for Osteoporotic Fracture Include:
personal history of fracture as an adult
history of fracture in a first-degree relative
Caucasian or Asian race, although African Americans and Hispanic Americans are at significant risk as well
advanced age
being female
dementia
poor health, frailty, or both
current cigarette smoking
low body weight
anorexia nervosa
estrogen deficiency (past menopause, menopause before age 45, having both ovaries removed, or the absence of menstrual periods for a year or more prior to menopause)*
low testosterone levels in men
use of certain medications such as corticosteroids and anticonvulsants
lifelong low calcium intake
excessive alcohol intake
impaired eyesight despite adequate correction
recurrent falls
inadequate physical activity.

Downhill after 30

SUNDAY, Feb. 11 (HealthDay News) -- In the life of a human bone, it's all downhill after 30.
That's the typical cut-off point for bone-building, so experts say it's crucial that younger people take in enough calcium and another nutrient, vitamin D, to maximize the skeleton's potential.
After age 30, those same two nutrients are key to slowing the gradual bone loss that comes with age.
Calcium isn't just important to bones, though.
"It's also important to help prevent colon cancer and for good muscle contraction, including heart muscle," said Katharine Tallmadge, a Washington, D.C., dietitian and a spokeswoman for the American Dietetic Association. "It might even be important for lowering blood pressure and helping to burn off fat."
In fact, calcium is so important to so many aspects of health that "if we don't get enough in our diet, our body pulls it from the bones," Tallmadge said. "It's a critical mineral."
The U.S. Department of Agriculture's recommended daily allowance of calcium amounts to about 1,000 milligrams a day for adults ages 19 to 50 years of age and 1,200 milligrams a day for adults over 50. While many people turn to supplements for their calcium, Tallmadge said food is always a better bet.
"I encourage people to get three high-dairy foods per day, each containing about a third of the daily requirement" she said. "That could be a cup of milk, fortified soy milk, fortified orange juice, a cup of yogurt, one-and-a-half ounces of hard cheese." Lactose-intolerant individuals should still be able to consume skim or lactate-free varieties of milk, or they can turn to fortified non-dairy products.
There are also calcium-laden food sources besides dairy products -- such as grains and vegetables -- but it's tougher for the body to get enough of the nutrient from these foods, Tallmadge said.
Bone-building doesn't rely just on calcium, however.
"The really other important factor here is vitamin D -- it's just as important, if not more important, than calcium," Tallmadge said. Without this nutrient, the body's intestines simply cannot absorb dietary calcium.
There's one big hitch, though: Vitamin D isn't found naturally in most foods. Instead, human skin uses ultraviolet sunlight to manufacture the body's own supply of this nutrient.
That was a great system in prehistoric days, when humans spent most of their lives outside and poorly clad. But it's not so ideal today.
"People aren't out so much anymore and when they do go out, they cover themselves with sunscreen," Tallmadge said. "So, we are experiencing a rash of vitamin D deficiencies -- rickets -- in children. That causes a softening of bones that can lead to bow-legs."
The problem is more pronounced in black children because natural pigments in darker skin block out much of the sun's rays. The problem has gotten so bad, Tallmadge said, that "the U.S. National Academy of Sciences is now working on a new report on vitamin D, and I believe that, unofficially, we're going to double the daily requirement from 400 units to 800 or even 1,000 units per day."
Spending more time outside -- at least a half hour or an hour at midday -- is one way of boosting vitamin D levels. Foods and supplements can also help, according to Tallmadge. "In a cup of milk, you usually get 100 units, and in a multivitamin, you might get 300 or 400 units," she said. Makers of multivitamins are now formulating higher-dose supplements based on the expected change in daily requirements, she added.
The bottom line is that everyone needs to get adequate daily amounts of both of these "partners in health," calcium and vitamin D, beginning in childhood and continuing throughout the life span.
"After our 30s, that will really help to prevent bone loss," Tallmadge said. "And remember, those losses start to really accelerate after our 50s."

Bone building recipe!

Orange Crepes

Non-fat cream cheese, skim milk, and calcium-added orange juice add calcium but not fat to this light and yummy dessert dish. Each servings packs a calcium punch of 255 milligrams!

1 cup all-purpose flour 1 cup skim milk ½ cup fat-free egg substitute 1 tablespoon vegetable oil ½ teaspoon vanilla extract 8 ounces nonfat cream cheese, softened ¼ cup sugar, divided ½ teaspoon grated orange rind, divided 1 cup pus 2 tablespoons unsweetened calcium-fortified (“calcium added”) orange juice 1 tablespoon cornstarch Vegetable cooking spray 4 oranges, peeled and sectioned

Combine first 5 ingredients in a medium bowl, stirring with a wire whisk until smooth. Set aside. Combine cream cheese, 2 tablespoons sugar, ¼ teaspoon orange rind, and 2 tablespoons calcium-fortified orange juice in a small bowl, and stir until smooth. Set aside. Combine remaining 2 tablespoons sugar, ¼ teaspoon orange rind, 1 cup calcium-fortified orange juice, and cornstarch in a medium saucepan, stirring well. Cook over medium heat, stirring constantly, until mixture is thickened and clear. Remove from heat, and let cool. Coat bottom of a 6-inch crepe pan or heavy skillet with vegetable cooking spray; place over medium heat until hot. Pour 3 tablespoons batter into pan, and quickly tilt pan in all directions so batter covers bottom of pan. Cook 1 minute or until crepe can be shaken loose from pan. Turn crepe, and cook about 30 seconds. Place crepe on a towel to cool. Repeat with remaining batter. (Do not stack crepes.) Spread about 1 tablespoon cream cheese mixture on each crepe, and fold into quarters. Place folded crepes in a 13 x 9 x 2- inch baking dish, overlapping crepes. Gently stir orange sections into cooled orange syrup mixture. Pour syrup mixture over crepes, and bake at 3500 for 20 minutes or until crepes are thoroughly heated.

Yield: 8 servings

Per Serving Calories: 188 Fat: 2 grams (Mono 1g, Poly 1g)

Protein: 9 grams Carbohydrate: 34 grams

Fiber: 2 grams

Cholesterol: 1 milligram

Sodium: 208 milligrams

Lentil Soup

Lentil Soup

Magnesium is another important nutrient in bone health, yet, many American diets are low in this important mineral. Starchy beans and peas like lentils and black beans are great sources of magnesium, fiber, protein and other health-promoting nutrients. This lentil soup is also high in potassium which helps keeps blood pressure in check. It’s packed with lots of vegetables which helps you keep calcium in the bones instead of losing it through the kidneys.

1 tablespoon olive oil 2 cups chopped onion ½ cup chopped carrot ½ cup chopped celery 1 cup dried lentils 1 cup water ¼ cup chopped fresh parsley ½ teaspoon dried thyme ½ teaspoon dried marjoram 1 (14 ½-ounce) can diced tomatoes, drained 1 (14 ½-ounce) can ready-to-serve vegetable broth 1 bay leaf ¼ cup sherry ¼ cup plus 1 tablespoon (1 ¼ ounces) shredded Swiss cheese

Heat oil in a large saucepan over medium heat. Add onion, carrot, and celery, and sauté 2 minutes. Add lentils and next 7 ingredients; cover and cook 45 minutes or until lentils are tender. Add sherry. Remove and discard bay leaf. To serve, ladle soup into individual bowls, and top each serving with 1 tablespoon cheese. Yield: 5 (1 1/3-cup servings Per Serving Calories: 260 (20% from fat) Fat: 6 grams (Sat 2 g, Mono 3 g, Poly 1 g) Protein: 15 g Carbohydrate: 35 grams Fiber: 11 grams Cholesterol: 6 milligrams Sodium: 440 milligrams

Chicken Quiche

Here is another delicious bone building recipe that I recommend to all Osteoporosis sufferers.

1 cup chopped cooked chicken breast (skinned before cooking and cooked without salt) 1 (10-ounce) package frozen chopped broccoli, thawedButter-flavored vegetable cooking spray1 cup nonfat ricotta cheese1/2 cup plain nonfat yogurt1/2 cup fat-free egg substitute1/3 cup grated Parmesan cheese1/4 cup whole wheat flour1/2 teaspoon baking powder1/2 teaspoon dry mustard1/4 teaspoon salt1/8 teaspoon ground red pepper
Combine chicken and broccoli; place in a 9-inch pie-plate coated with cooking spray. Combine ricotta cheese and remaining 8 ingredients in container of an electric blender. Cover and process until smooth, stopping once to scrape down sides. Pour cheese mixture over chicken mixture in pie-plate. Bake at 350o for 40 to 45 minutes or until a knife inserted in center comes out clean. Let stand 10 minutes before slicing into wedges. Yield: 6 servings
Per serving:
Calories
148
Protein (gr)
19
Carbohydrate (gr)
11
Fiber (gr)
2
Fat (gr)
3
Saturated fat (gr)
2
Cholesterol (mg)
23
Sodium (mg)
348
250 milligrams of calcium

Children with cancer may have weaker bones

Children battling cancer may also have weaker bones, new research shows.
Normally, bones maintain their strength by balancing the processes of laying down materials that give bone its strength and breaking bone down. But certain factors, including menopause, drugs, diet and physical exercise, can influence bone strength.
Studies have shown that children with cancers have multiple risk factors for osteoporosis and bone fractures.
In their report, to be published in the April 1 issue of Cancer, researchers from McMaster University in Hamilton, Ontario, Canada, reviewed the topic of pediatric cancer, bone loss and management.
The researchers found that the sedentary behaviors caused by their illness, coupled with the side effects of treatment, leave children with cancer at risk for bone problems during their lifetime, including bone necrosis and fractures related to osteoporosis.
Low bone mineral density (BMD) may persist for years after cancer treatment and is associated with symptoms ranging from bone pain to fractures. In fact, the risk of fractures in children with low BMD increases several-fold.
Fortunately, there are treatments available to stimulate bone mineralization and minimize bone loss. These treatments include physical activity and dietary modification, as well as the use of bisphosphonates, medications that treat osteoporosis in postmenopausal women.
The authors of the study concluded that bone problems are a common side effect of cancer treatment in children, and it is important to utilize strategies to treat and prevent this cancer-related bone loss.

Delicious Bone-building Recipe

Cheesy Potato-Broccoli Soup


2 cups cubed round red potato (about 2 pounds) 1 cup thinly sliced carrot 1 cup chopped onion 2 tablespoons chopped fresh parsley1/2 teaspoon salt 1/8 teaspoon ground red pepper 2 (13 3/4-ounce) cans reduced-sodium chicken broth 1 cup (4 ounces) shredded reduced-fat sharp Cheddar cheese 2 (10 ounce) packages frozen chopped broccoli, thawed
Combine first 7 ingredients in a large Dutch oven. Bring to a boil; cover, reduce heat, and simmer 25 to 30 minutes or until vegetables are tender. Remove from heat, and let cool slightly. Transfer 2 cups vegetable mixture to container of an electric blender. Cover and process until smooth, stopping once to scrape down sides. Add pureed vegetable mixture in Dutch oven, stirring well. Cook over low heat until cheese melts and soup is thoroughly heated. Serve immediately.Yield: 8 (1 1/4 cups) servings.
Per serving:
Calories
151
Protein (gr)
9
Carbohydrate (gr)
24
Fiber (gr)
4
Fat (gr)
3
Saturated fat (gr)
2
Cholesterol (mg)
8
Sodium (mg)
271
125 milligrams of calcium

Bone building recipe!

Black Bean Pie

2 1/2 cups frozen shredded hash brown potatoes, thawed 3 cups Fresh Tomato Salsa, divided 1 (15-ounce) can black beans, rinsed and drained 1 tablespoon canned chopped jalapeno pepper 1/2 teaspoon cumin seeds 1 cup (4 ounces) shredded reduced-fat sharp Cheddar cheese

Press potato into bottom and up sides of a 9-inch pie-plate. Bake at 400o for 20 minutes or until edges are lightly browned. Remove from oven, and set aside. Combine 1 1/2 cups Fresh Tomato Salsa, beans, pepper, and cumin seeds in a medium bowl. Spoon into prepared potato shell. Top with cheese. Bake at 350o for 25 minutes. Remove from oven, and let stand 5 minutes. Cut into 6 wedges. To serve, top each wedge with 1/4 cup salsa. Yield: 6 servings
Fresh Tomato Salsa:2 large ripe tomatoes, chopped3/4 cup chopped green onions1/2 cup chopped green pepper 1/2 cup finely chopped fresh parsley 1 tablespoon lemon juice 1/4 teaspoon salt 1/4 teaspoon hot sauce
Combine all ingredients in a medium bowl. Cover and chill.
Per serving:
Calories
249
Protein (gr)
14
Carbohydrate (gr)
41
Fiber (gr)
8
Fat (gr)
4
Saturated fat (gr)
2
Cholesterol (mg)
10
Sodium (mg)
414
150 milligrams of calcium

Osteoporosis common in adults with hemophilia

Reuters Health
Wednesday, February 14, 2007
By C. Vidyashankar, MD
DELHI (Reuters Health) - In India, patients with hemophilia are at increased risk of developing osteoporosis, according to the results of a study.
Hemophilia is a potentially deadly disorder caused by a deficiency of a particular blood protein called Factor VIII, which is essential to the blood clotting process. Hemophiliacs may suffer recurrent bleeding, mostly into joints and muscles.
Dr. Anish P. Nair and colleagues from the King Edward Memorial Hospital, Mumbai (Bombay), India, evaluated the bone health of 50 adults with hemophilia who were between 20 and 50 years of age, and an equal number of healthy controls.
Osteoporosis was present in the lumbar spine in half of the hemophiliacs and in the hip joint in around a third, they report.
The average bone mineral density in the lumbar spine and left hip was significantly lower among hemophiliacs than among healthy controls, they also report. Six of the hemophiliacs had a history of fractures, as compared to none of the controls.
Inadequate treatment of hemophilia due to the high cost of Factor VIII replacement leads to permanent joint damage in a great majority of hemophiliacs in India, co-author Dr. Kanjaksha Ghosh told Reuters Health.
Consequent lack of physical activity because of joint pain, or fear of injury, as well as co-existing hepatitis C infection, and vitamin D deficiency could all contribute to the risk of developing osteoporosis, he added.
While routine screening for osteoporosis is not recommended in hemophiliacs, regular exercise along with optimal treatment for the blood disorder, physical therapy and treatment of vitamin D deficiency would certainly help prevent osteoporosis, Ghosh concluded.
SOURCE: American Journal of Hematology February 2007.

Postmenopausal Osteoporosis
There are four main types of osteoporosis: juvenille, idiopathic, postmenopausal and senile. This entry deals with the cause and prevention of postmenopausal only.
Postmenopausal Osteoporosis is a condition that mainly affects older women and is characterized by a decrease in bone mass.

The Cause
There are two main types of cells in bones, called osteoclasts and osteoblasts, and these destroy and rebuild the bones in microscopic quantities. The osteoclasts dissolve cavities in the bones, and the oesteoblasts repair the cavity, filling it with new bone. In postmenopausal osteoporosis, more osteoclasts than usual are working, each creating a bigger cavity than before. The osteoblasts still appear for repairs, but this is no longer sufficient to completely fill the cavities. As the bone mass falls, the bones become honeycombed inside, and are much more likely to break after a fall.
If there is not enough calcium in the blood it is withdrawn from the bones, only being replaced when the level in the blood is stable. Any excess is treated as waste. The more calcium is withdrawn from the bones, the weaker they become. The weaker they become, the less space there is to store calcium. A vicious circle has begun.
In women, the hormone oestrogen also contributes to bone growth. During the menopause, the amount produced begins to fall until eventually almost none is produced as the menopause ends1. Other factors can affect the speed of bone loss, but the loss of oestrogen is the main cause.

Prevention
The best women can do for their bones to protect them from the loss of oestrogen is to make sure that they reach peak bone mass, thus giving them the strongest chance to survive.
For under 25s
Take plenty of exercise and the equivalent of half a litre of milk a day.
Eat a balanced diet, including protein, fresh fruit and vegetables, dairy products and roughage.
Go out in the sunlight with bare arms and legs as much as possible. Twenty minutes per day gains the appropriate amount of vitamin D in the summer.
Don't smoke and drink as little alcohol as you can.