One of the most common problems in women with advancing age is pain in the joints, particularly those of the hind limbs. Sometimes a minor injury or fall might lead to a fracture. This is due to a condition called Osteoporosis.
What is Osteoporosis?
It occurs due to deficiency of calcium and vitamin D in the diet.
Calcium helps in the development of bones and teeth in association with phosphorous. It is mainly obtained in the diet through milk and leafy vegetables.
Vitamin D is required for bone growth and calcium metabolism. Its role is vital in absorption of dietary calcium from the intestine and its deposition in the bones. It is formed in the skin by UV rays of the sunlight. Hence the most inexpensive and practical source of getting Vit. D is exposure to sunlight for a few minutes daily.
Osteoporosis is a kind of bone deformity common in older people. Clinically there is low back pain, loss of bone mass as a result of which the bones become susceptible to fracture.
Osteoporosis And Women
Bones comprise of inorganic salts mostly calcium and phosphorous. After 45 years of age i.e. post menopause, women often complain about pain in their joints. This is due to hormonal imbalance. As a result, the amount of calcium in the body is reduced. To maintain a steady calcium level in serum, the required amount of it gets pulled out from the bones, hence weakening them.
Causes of Osteoporosis
Bone tumour
Disease of thyroid gland
Hormonal imbalances
Deficiency of calcium
Deficiency of Vit. D
Prevention
Consumption of milk and milk products help a great deal in prevention of osteoporosis since milk is a rich source of calcium.
A glass of milk can be consumed in the morning on rising or at bedtime before retiring.
Milk can also be used in the form of sweet dishes and desserts like custard, pudding, shakes etc.
Milk porridge can be consumed in breakfast.
To have Milk with cornflakes in breakfast is a good option.
If you don’t like the taste of milk, it can be used for kneading the dough for making chapattis.
Milk can also be consumed as curd.
Curd can be used for making curries.
Another option is cottage cheese (paneer).
Other sources of calcium
Green leafy vegetables
Roots – Tapioca is a good source
Cereals – Ragi is particularly rich in calcium.
Each day, the body loses calcium in the urine, feces, and sweat. These losses have to be replaced by calcium in the diet. If calcium in the diet is not sufficient to cover these losses, the body takes calcium from the bones. Over time, insufficient calcium in the diet leads to negative calcium balance and bone loss (osteoporosis). Adequate calcium intake can help prevent osteoporosis and increase bone mass and strength.
The levels of calcium intake recommended by The National Institutes of Health Consensus Conference on Osteoporosis are:
800 mg/day for children ages 1-10
1000 mg/day for men, premenopausal women, and postmenopausal women also taking estrogen
1200 mg/day for teenagers and young adults ages 11- 24
1500 mg/day for post menopausal women not taking estrogen
1200mg-1500 mg/day for pregnant and nursing mothers
These recommended levels of calcium intake are meant for all people, not just for those with established osteoporosis. Unfortunately, I am afraid that Americans overall are not taking in enough calcium. Surveys have shown that the average woman in the United States receives less than 500 milligrams of calcium per day in her diet.
Hence it is extreamly important to include sufficient amount of calcium in the diet in order to maintain the health of bones and prevent osteoporosis.
What is Osteoporosis?
It occurs due to deficiency of calcium and vitamin D in the diet.
Calcium helps in the development of bones and teeth in association with phosphorous. It is mainly obtained in the diet through milk and leafy vegetables.
Vitamin D is required for bone growth and calcium metabolism. Its role is vital in absorption of dietary calcium from the intestine and its deposition in the bones. It is formed in the skin by UV rays of the sunlight. Hence the most inexpensive and practical source of getting Vit. D is exposure to sunlight for a few minutes daily.
Osteoporosis is a kind of bone deformity common in older people. Clinically there is low back pain, loss of bone mass as a result of which the bones become susceptible to fracture.
Osteoporosis And Women
Bones comprise of inorganic salts mostly calcium and phosphorous. After 45 years of age i.e. post menopause, women often complain about pain in their joints. This is due to hormonal imbalance. As a result, the amount of calcium in the body is reduced. To maintain a steady calcium level in serum, the required amount of it gets pulled out from the bones, hence weakening them.
Causes of Osteoporosis
Bone tumour
Disease of thyroid gland
Hormonal imbalances
Deficiency of calcium
Deficiency of Vit. D
Prevention
Consumption of milk and milk products help a great deal in prevention of osteoporosis since milk is a rich source of calcium.
A glass of milk can be consumed in the morning on rising or at bedtime before retiring.
Milk can also be used in the form of sweet dishes and desserts like custard, pudding, shakes etc.
Milk porridge can be consumed in breakfast.
To have Milk with cornflakes in breakfast is a good option.
If you don’t like the taste of milk, it can be used for kneading the dough for making chapattis.
Milk can also be consumed as curd.
Curd can be used for making curries.
Another option is cottage cheese (paneer).
Other sources of calcium
Green leafy vegetables
Roots – Tapioca is a good source
Cereals – Ragi is particularly rich in calcium.
Each day, the body loses calcium in the urine, feces, and sweat. These losses have to be replaced by calcium in the diet. If calcium in the diet is not sufficient to cover these losses, the body takes calcium from the bones. Over time, insufficient calcium in the diet leads to negative calcium balance and bone loss (osteoporosis). Adequate calcium intake can help prevent osteoporosis and increase bone mass and strength.
The levels of calcium intake recommended by The National Institutes of Health Consensus Conference on Osteoporosis are:
800 mg/day for children ages 1-10
1000 mg/day for men, premenopausal women, and postmenopausal women also taking estrogen
1200 mg/day for teenagers and young adults ages 11- 24
1500 mg/day for post menopausal women not taking estrogen
1200mg-1500 mg/day for pregnant and nursing mothers
These recommended levels of calcium intake are meant for all people, not just for those with established osteoporosis. Unfortunately, I am afraid that Americans overall are not taking in enough calcium. Surveys have shown that the average woman in the United States receives less than 500 milligrams of calcium per day in her diet.
Hence it is extreamly important to include sufficient amount of calcium in the diet in order to maintain the health of bones and prevent osteoporosis.
Labels: Milk.Osteoporosis
posted by S at 4:10 AM
3 Comments:
Lactose Intolerance is Normal!
Dr Julia Lee-Thorp and Dr Becky Rogers Ackermann,
Department of Archaeology, University of Cape Town
Seventeenth century ink and wash drawing of a Khoikhoi cow being milked, from The Khoikhoi at the Cape of Good Hope, (1993) published by the South African Library, with text by Andrew Smith and Roy Pheiffer.Last month's article on cow's milk and the problems which can be associated with it was packed full (to use the advertising jargon for milk) of interesting information. But we were rather startled to see lactose intolerance - which affects a majority of the world's population - described as a "disease". In fact, it is adult lactose tolerance for cows' milk that is unusual. We thought that curious readers might be interested in why this is so.
In his article Milk Allergy and Lactose Intolerance (May 2002), Dr Steinman gives the following figures for lactose intolerance for children over 5 years old: "90-95% of black individuals and 20-25% of white individuals throughout the world". In fact, the picture is much more complicated. Many Asian populations, especially people from Far East, have rates of lactase deficiency approaching 100%. Additionally, there are a few groups in Africa, such as the Fulani, who have relatively low rates of lactose intolerance (around 20-25 percent). Conversely, some European populations like the Swedes are almost completely lactose tolerant (apx. 4% deficiency). Given that most of the world does not fall neatly into 'black' or 'white' categories, such variation is important. In fact, the world average for lactose intolerance is probably much closer to the 90-95% range given for 'blacks.' Therefore, we were very surprised to see this condition described as a "disease". Elsewhere we have seen it described as a "disorder". Why should this be when most adults in the world are lactose intolerant, clearly making this the normal adult condition? The perception of lactose intolerance as a health problem is a rather narrow Western view. We imply no offence to Dr Steinman, as this perspective is widely held, and in general misconceptions about the healthy associations of whole dairy milk are widespread and probably have a lot to do with marketing and advertising campaigns.
As the figures show, whole cow's milk is definitely not for everyone, at least not unless the milk is soured or fermented, as explained by Dr Steinman. Human infants, like other mammals, receive nourishment from mother's milk. Infants have an enzyme that allows milk sugar - lactose - to be digested. In most human populations, the manufacture of the lactase enzyme is "turned off" by around four years of age. The same is true of other mammals, which become lactose intolerant following weaning. The really interesting question, then, is why are some humans not lactose intolerant? And why are relatively few 'white' people - aka. of Western European origin - lactose intolerant?
The answer lies somewhere in the past. Human beings only began to cultivate domestic grains and keep domestic animals relatively recently. Sheep and then cattle were first domesticated just over 10 000 years ago, in the Near East where the wild progenitors of these animals lived. Grains like wheat and barley were also domesticated at around this time. All of this took place through selective breeding - and consequent genetic manipulation - with humans in control. It brought about a quantum change in the way that people lived - they settled down, cultivated most of their food and populations began to grow. Not all of the change was for the better, as amongst other new problems humans also began to inherit diseases from their animals and from close proximity to large numbers of people (like TB and other infectious diseases - but that is another story!). The new way of life spread, along with the cattle, sheep and grains, reaching Western Europe a few millennia later.
It was here in Western Europe that some populations began an evolutionary transition to lactose tolerance. This meant that in certain individuals, as a result of genetic change the enzyme allowing the digestion of milk sugar continued to be produced throughout adult life. So these individuals no longer lost their childhood lactose tolerance but carried it into adulthood. This mutation also occurred in the Fulani people in the Sahel, although somewhat later since domesticated cattle reached this area just a couple of millennia ago.
Lactase deficiency is a classic anthropological example of a genetic trait that has been influenced by cultural factors. There is a relationship between the frequency of lactase deficiency in a population and whether or not the population was involved in intensive dairy farming. Low levels of lactase deficiency are found in European populations with a long history of dairy farming, and highest levels in populations of Asian ancestry who were not dairy farmers. Low levels also occur in other populations that rely extensively on milk in their diet (like the Fulani of Western Africa, and it is believed, Khoi pastoralists of Southern Africa). These numbers suggest that the ability to digest whole milk later in life is selected for in environments where milk is a major source of nutrition and forms an important part of the diet. Genetic change resulting in lactose tolerance presumably carried strong advantages in such circumstances - i.e. in helping people to survive longer and to reproduce themselves.
This transition to lactose tolerance seems to have been most 'successful' (in evolutionary terms), in Western Europe. When Western Europeans began to colonise other areas of the world from the 16th century onwards, the lactose tolerance 'gene' travelled along with them, no doubt increasing the frequency of lactose tolerance in contact populations across the colonised world.
For further information refer to:
Cavalli-Sforza, LL, P Mendozzi, and A Piazza. (1994) The History and Geography of Human Genes. Princeton: Princeton University Press.
Harrison, GA, JM Tanner, DR Pilbeam, and PT Baker. (1988) Human Biology: An Introduction to Human Evolution, Variation, Growth, and Adaptability. 3rd edition. Oxford: Oxford University Press.
Relethford, JH (1997). Fundamentals of Biological Anthropology. 2nd edition. California: Mayfield Publishing Company.
Figure caption:
Seventeenth century ink and wash drawing of a Khoikhoi cow being milked, from The Khoikhoi at the Cape of Good Hope, (1993) published by the South African Library, with text by Andrew Smith and Roy Heiffer.
Milk is rich in calcium which help in giving strength to the bone which help in controlling from osteoporosis. Thanks for sharing it I am glad to visit here.
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