Vitamin E is beneficial to health in a variety of ways. Taking Vitamin E supplements each day can help to reduce the risk of heart disease and prevent abnormal blood clotting. Vitamin E is also credited with protecting the nervous system, lowering the risk of certain cancers and reducing the risk of Alzheimer’s disease. It is said to protect the immune system, aid in healing skin injuries and even helps to prevent cataracts. Vitamin E is also important for healthy red blood cells.

To ensure that you are getting an adequate supply of Vitamin E in your diet you should eat plenty of leafy green vegetables and whole grains. Vitamin E is also found in nuts, vegetable oils and wheat germ. You can also take a Vitamin E supplement. The curative powers of Vitamin E have been linked to the fact that Vitamin E enhances immune function although some studies have proven to be inconclusive. Although side effects of taking Vitamin E are relatively rare those who are at risk for bleeding should use caution since Vitamin E acts as an anticoagulant and can decrease blood clotting.

Still the benefits of Vitamin E are not to be diminished. Studies also show that Vitamin E may be used in the prevention and treatment of such ailments as osteoporosis and osteoarthritis. It may be helpful in both joint mobility and pain relief. A long list of benefits have been credited to Vitamin E. These include improving the condition of anemia, lowering blood pressure, healing burns and reducing the hot flashes associated with menopause.

Of course the best way to get a proper intake of vitamins and minerals is to make sure that you eat a healthy and balanced diet. If you feel that you may not be getting an adequate intake of Vitamin E or other vitamins and minerals you may consider taking a supplement. If you have any questions or concerns regarding such supplements consult with your family physician. Whether you decide to take a Vitamin E supplement or not your skin can still reap the rewards of Vitamin E by using topical skin creams that are rich in Vitamin E.

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Calcium directly affects the hormones that control the condition of your arteries. Healthy arteries and low blood pressure are associated with healthy calcium levels in the body. Since your arteries and blood pressure affect the heart, calcium is highly beneficial in maintaining a healthy heart. Calcium is also connected with the health of your colon, and particularly the prevention of colon polyps and colon cancer. Calcium has an important role in maintaining a healthy weight, as well. The same hormone that influences the health of your arteries affects the way your body absorbs nutrients and fat. When this hormone is properly regulated by calcium, it is easier to maintain your weight.

Maintaining healthy levels of calcium is easy to do by monitoring your diet and, if necessary, taking a calcium supplement every day. Dairy products, dark green vegetables, and lintels are just some of the foods that are high in calcium. The body absorbs calcium best from the food we eat, so it is important to have a high-calcium diet even when you take a calcium supplement. Talking to your doctor is a good way of determining how much of a calcium supplement you need to stay healthy. Keep in mind that other vitamins and minerals such as vitamin D, magnesium, and phosphorus are crucial in the body’s absorption of calcium, so it is important to have enough of these in your diet, too.

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In the collaborative study led by Harvard School of Public Health (HSPH), the researchers have identified 10 genetic variants in two chromosomal regions associated with age at menarche (the first menstrual period), and 13 genetic variants in four chromosomal regions associated with age at natural menopause.

Menarche and natural menopause are two important physiological events in a woman’s life.

The researchers explained that an early onset of menarche and later menopause are well-established risk factors for the development of breast cancer and endometrial cancer.

On the other hand, early menopause increases risk of osteoporosis and cardiovascular disease.

Previous studies have suggested both menarche and menopause may be partially under genetic control.

And thus, to identify common genetic variants influencing these states, the researchers analysed more than 317,000 gene variants in a total of 17,438 women from the Nurses’ Health Study (NHS) and the Women’s Genome Health Study (WGHS) based at BWH.

“At these newly identified loci, fine mapping or sequencing might lead to identification of the causal variants, and thus expand our knowledge of the underlying physiology and biological regulation of these traits. Insights into the genetic factors influencing the timing of menarche and natural menopause might shed light on normal reproductive function and the prevention of the diseases associated with these two traits,” Nature magazine quoted lead author Chunyan He, a doctoral student at HSPH, as saying.

Daniel Chasman, Director of Computational Biology in the Center for Cardiovascular Disease Prevention at Brigham and Women’s Hospital, said:

“The collaboration of the WGHS and the NHS represents a great example of how large cohorts with genome-wide data can complement each other. While only one locus reached near genome-wide significance in the NHS alone, the meta-analysis of combined data had much more statistical power and revealed a total of two loci for timing of menarche and four for timing of menopause.”

Chasman, also an assistant professor at Harvard Medical School, added: “Of the loci for timing of menopause, three were already strong but not proven candidates in the NHS; these loci reached genome-wide significance in the WGHS alone, supplementing the meta-analysis by a second mode of validation through replication. The remaining locus, for timing of menopause, would not have been identified, even as a candidate, without the joint power of these two cohorts working together.

“Future collaborations will hopefully continue to leverage the combined power of the two cohorts for association studies directed at other clinical characteristics.”

Titled ‘Genome-wide association studies identify loci associated with age at menarche and at natural menopause’, the study has been published online in Nature Genetics.

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Osteoporosis is a silent disease, often not apparent until you fall and break a bone. Eight out of ten osteoporosis patients are women, and we are at the greatest risk after menopause, when our ovaries stop producing estrogen, a hormone that protects us against bone loss.

Bone is a living tissue, constantly growing, breaking down, and being replaced by new bone tissue. Our bone density peaks when we are 25 to 30 years old, at which point our bone tissue begins breaking down faster than it is replaced. Not getting enough calcium and Vitamin D during the teen years can contribute to less than optimal bone development and leave us more susceptible to osteoporosis, with brittle bones that fracture easily as we age.

Many research studies tell us that adequate amounts of Vitamin D and calcium are vital for bone health, but many other nutrients are potentially beneficial for our bone health as well.

Protein

The building block of the human body, protein builds tissue, helps fractures to heal, and gives our immune system a boost. Getting enough protein is especially important for older people. Studies show that elderly people who get adequate protein in their diet are more likely to have a good medical outcome if they suffer a broken hip bone. Complete proteins contain all the amino acids the body needs to create new proteins, and can be found in meat, poultry, and dairy products. Incomplete proteins are missing one or more amino acids, and are found in legumes, grains, nuts, seeds, and vegetables. By eating a variety of incomplete proteins, even those on a vegetarian diet can get an adequate amount.

The body doesn’t store amino acids the way it does fats and carbohydrates so it is necessary to have an adequate daily intake of protein-rich foods. A long-term, high-protein diet of more than a few weeks can have adverse effects on bone health, however. The acids released by the body when digesting proteins are buffered by calcium, which may be pulled from bone tissue. Those on a low carb diet need to make sure that they get plenty of calcium in their diet.

Phosphorus

This nutrient is a component of every cell in our body and supports the growth of bone and other tissue. Eggs, yogurt, milk, cheese, and ice cream are rich in phosphorus. Too much phosphorus may interfere with calcium absorption. Cola drinks and processed foods also contain phosphorus, so consumption of these products should be kept to a minimum. Many children drink sodas with their meals, instead of milk products, which can hinder strong bone development and set the stage for future bone disease.

Fluoride

Many toothpastes and other dental products are advertised as a way to keep our teeth strong and healthy, but fluoride is necessary for skeletal development as well. In addition to using fluoridated dental products and drinking fluoridated water, adding ocean fish (such as salmon and tuna) to our diet will help insure that we consume an adequate amount.

Isoflavones

This plant-made estrogen supplements the estrogen produced naturally by our own bodies. Phytoestrogens may play a role in maintaining bone density of post-menopausal women, although the studies are conflicting. Legumes, soybeans, and other soy products contain isoflavones.

Iron

Adequate amounts of iron in our diet helps enzymes function properly to develop optimal bone structure. Foods rich in iron include red meat and poultry, fruits, beans, lentils, leaf vegetables, and fortified bread and grain products.

Copper

As with iron, copper helps enzymes function properly to promote bone development. Organ meats, seafood, nuts and seeds, whole grains and cocoa products can provide us with adequate amounts of copper.

Boron

This nutrient reduces the amount of calcium our body excretes and aids in the metabolism of estrogen and Vitamin D. All plant foods contain boron.

Magnesium

Not getting enough magnesium in your diet may interfere with the body’s ability to process calcium. Although magnesium deficiency is uncommon, be assured you’re getting enough by adding leafy green vegetables and whole grains to your diet.

Sodium

Excess levels of sodium in our bodies will increase the amount of calcium lost in urine and perspiration. Most processed foods and snacks contain high levels of sodium, so indulge in them sparingly.

By eating a well-balanced diet from an early age, and replacing sodas and snacks with healthier choices, we can have stronger bones that are less likely to become brittle and break. A good diet will also reap benefits in many other healthy ways, and we can enjoy a better quality of life in our golden years

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Understanding osteoporosis means understanding what the disease is, what its risk factors are, and what can be done to prevent it. Osteoporosis is a disease characterized by a decrease in bone density. This leads to fractures and other bone problems. One of the first things to do to prevent osteoporosis is determining if you are at risk for developing the disease.

Identifying Your Osteoporosis Risk Factors

There are several things that can determine the likelihood of developing osteoporosis. Being female, for example, is a common osteoporosis risk factor. Women, particularly Caucasians or Asians, are the people the most likely to get osteoporosis. Few males will develop the condition. If you are a woman, chalk up one risk factor in your count.

Osteoporosis often runs in families. If your mother or grandmother had osteoporosis, you are likely to develop the condition unless you modify your lifestyle. Along those lines poor nutrition is also an osteoporosis risk factor. Women who do not eat enough calcium and vitamin D are going to be at risk for bone loss.

Some people have a condition known as malabsorption. This condition causes them to not absorb nutrients properly from their digestive system. If you have this condition, it can cause you to not absorb the calcium you need correctly. This is also a risk factor for osteoporosis, and many patients with this condition are surprised because they have a healthy diet yet still develop osteoporosis.

Menopause and the lowered levels of estrogen that occur at this time in a woman’s life is another risk factor to consider. When you lose your menstrual cycle, whether when you are in menopause or when you are younger, you are also at higher risk for osteoporosis. If you are in menopause or have unexpectedly lost your period, you should talk to your doctor about osteoporosis testing.

Finally, if you have been immobilized because of a medical condition, such as a stroke, you are at a higher risk for developing osteoporosis. If you have several of these risk factors already, even if you are young, you may want to schedule a bone density test and start following an osteoporosis diet. The test can determine if you have damage from bone loss, and the diet will help keep it from developing.

Preventing Osteoporosis Through Diet

If you have risk factors for osteoporosis, you should consider some dietary changes that can help prevent the disease from developing. The earlier you start these dietary changes, the better. Following a good osteoporosis diet will help all areas of your health, particularly your bone density.

First make sure your diet is high in fruits and vegetables. As early as you can start implementing these foods into your diet, do so. There is a direct connection between high bone density and fruit consumption. The alkali buffers in fruits and vegetables help reverse the normal loss of calcium that your body undergoes.

Vitamin D is another important part of an osteoporosis diet. You can get vitamin D simply by spending some time in the sun. This essential vitamin helps your body absorb calcium better. Twenty minutes of sunshine each day will prevent a deficiency of vitamin D. If the sun is out of the question for you, then you need to eat foods with fish oils, such as fatty fish meat. Fortified foods, like fortified milk, also provide your body with vitamin D.

You can add calcium supplements into your diet to help prevent osteoporosis. Make sure that any multivitamin you take has calcium. You can also chew a couple of tablets of Tums antacids every day to help you get enough calcium.
Drinking milk or eating cheese and yogurt also provides your body with the calcium it needs to fight bone loss. Incorporate as much dairy into your day as your body can handle. This way you are giving it every chance it needs to absorb calcium.

While osteoporosis is not curable, you can help prevent the disease from progressing through a proper diet. If you have not yet been diagnosed with the disease yet have risk factors present, you can help prevent the disease from occurring at all through a good, healthy diet that is rich in calcium.

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Osteoporosis is a progressive condition in which bones become brittle and weak. Osteoporosis literally means “porous bones”. Bones can become so brittle that even a mild stress on the bone can cause a fracture. Fractures are painful injuries that can cause disability.

Bones are the important support structure of the body. Many people, especially young people, tend to take their bone health for granted.

In most cases the bones are weakened when the levels of minerals in the bones are low. Important bone minerals include calcium, phosphorus and other minerals. Osteoporosis can also result from endocrine disorders and excessive use of certain drugs, such as corticosteroids.

People with signs of bone loss can take steps to reverse the damage with some lifestyle changes such as taking calcium, Vitamin D and by weight bearing exercise.

Osteoporosis commonly results in fractures, or broken bones. The fractures are often in the spine, hip or wrist. Osteoporosis is considered a woman’s disease, but also affects men.

Bone loss, in early stages, does not usually cause pain or symptoms. As bone loss progresses, symptoms may include back pain, loss of height and fractures of the vertebrae, wrists, hips or other bones.

We tend to think of bone as unchanging, but that is not the case. Bones are a living part of the body that changes constantly. When bones do not have enough minerals, they lose strength and density. In young people, bone is constantly breaking down and making new bone. As the body ages, the process of making new bone is slower. Estrogen production decreases and bone loss increases dramatically.

Risk of developing osteoporosis in later years depends on the amount of bone mass built between the ages of 25 and 35. 35 is the age of peak bone mass. It is like bank account. The higher the peak bone mass, the more bone “in the bank”. With more bone in the bank, a person is less likely to develop osteoporosis.

Therefore, it is important to keep bones healthy. There are habits that a person can adopt that contribute to a lifetime of bone health. Important habits that keep bones healthy include:

# Regular exercise – particularly weight bearing exercise

# Adequate amount of calcium

# Adequate amount of vitamin D, important for the assimilation of calcium

People with osteoporosis have an increased risk of fracture. Bones most vulnerable to fracture are the hips and spine. Hip fractures frequently occur as a result of a fall. Spinal vertebrate can fracture because the bones in the back become so weak that they compress. Compression fractures cause severe pain.

There are a number of risk factors that increase the likelihood for developing osteoporosis. Some risk factors, such as gender, cannot be controlled. Other factors, such as lifestyle habits, can be changed. Following are the risk factors for developing osteoporosis:

1. Sex/Gender. Women are about twice as likely to develop osteoporosis as men. The reason is that women start with lower bone mass than men. Women experience a sudden drop in estrogen at menopause that accelerates bone loss.
2. Age. Older people have higher risk. Bones weaken with age.
3. Race. Races with the highest risk of osteoporosis are of white or Southeast Asian descent. Black and Hispanic races have a lower risk, but still have risk.
4. Family history. Osteoporosis runs in families.
5. Frame size. People with thin or small frames have a higher risk because they have less bone mass to draw from.
6. Tobacco use. While researchers do not clearly understand the reason, they do know that tobacco use contributes to weak bones.
7. Estrogen. Risk is increased if a woman has had less lifetime exposure to the hormone estrogen. Women who experience early menopause, or who have their ovaries removed before the age of 45 have increased risk.
8. Eating disorders. Anorexia nervous and bulimia create a higher osteoporosis risk.
9. Corticosteroid Medications. Medications such as prednisone and cortisone are damaging to the bones.
10. Thyroid hormone. Excessive thyroid hormone can cause bone loss.
11. Diuretics. Used to prevent fluid buildup on the body, diuretics cause the kidneys to excrete excess calcium.
12. Medications. Anti seizure medications, heparin and other medications can cause bone loss.
13. Breast Cancer. Some cancer treatments, such as chemotherapy, can increase risk of osteoporosis.
14. Low calcium intake. Lack of dietary calcium plays a major role in bone loss.
15. Medical conditions. Some conditions affect the body’s ability to absorb calcium. Conditions such as Crohns disease, anorexia nervosa and Cushing’s disease increase risk.
16. Sedentary lifestyle. Exercise is important for bone health.
17. Soda. Although the link between osteoporosis and soda with caffeine is not clear, there appears to be a link. It is possible that the caffeine interferes with calcium absorption and increase mineral loss. People who do drink caffeinated soda should get adequate calcium and vitamin D to counteract the bone loss.
18. Chronic alcoholism. Alcoholism is one of the leading risk factors for men. Excess alcohol consumption interferes with bone formation and the body’s ability to absorb important calcium.
19. Depression. People with serious depression have increased rate of bone loss.
20. Radiation. Radiation for cancer treatment can weaken the bone.

The risk of osteoporosis can be reduced by changing lifestyle habits that are risk factors. Prevention tips include:

- Take calcium and vitamin D. Experts recommend at least 1,200 mg of calcium and 400 IU daily.

- Exercise helps to build strong bones.

- Eat soy products

- Hormone Therapy is sometimes prescribed. Talk to your doctor.

- Avoid excessive alcohol consumption.

- Limit caffeine

- Maintain good posture’

- Prevent falls

- Wear low healed shoes with non-slip soles

- Manage Pain.  Don’t ignore pain, talk to your doctor.

Osteoporosis is a disease that can increase the risk of fracture and lower the quality of life as a person ages. In the early stages of osteoporosis there will probably not be any symptoms. Once symptoms start, a significant amount of bone loss has probably already taken place. Take advantage of the excellent information available to prevent suffering from osteoporosis and bone loss.

Information in this article is not intended as medical advice. If you have a medical condition, consult your physician.

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