How to keep strong bones ?

It is common to see its size decrease with age , it is not necessarily inevitable. * A survey tells us that this development is not only the passing years . The lifestyle is also involved : loss of size is due to impaired bone quality . The phenomenon is more common in women , and from quarantine , even worse after the fall of menopausal hormone . Details of a lifestyle that promotes bone quality .Be measured once a year
" Go under fathom at least once a year is still the best way to know if one keeps its size ," says Dr Mickaël Rousière , rheumatologist Paris . One begins to quarantine and each year continues . This regular assessment , which should be practiced by the general during a routine examination, serve as a benchmark when menopause. That said, loss of height , so it is most often due to osteoporosis can also be a sign of scoliosis or osteoarthritis resulting crushed vertebrae . The difference can be made with a radio spine , lumbar and cervical examination reimbursed by Social Security. In addition , if the doctor thinks that risk factors are grouped , it may prescribe a bone densitometry , which it is not repaid in the case of prevention of this type . But " this examination , no radiating , lets see any small fractures in the vertebrae and some settlements ," says Dr Rousière .Consuming calcium
The main component of the bone, is calcium. It is mainly in dairy products . Ideal for preventing osteoporosis , according to a joint report by the World Health Organization ( WHO) and the United Nations (FAO) , would ensure a minimum intake of 400 mg to 500 mg of calcium per day (one glass of milk provides about 300 mg ) . In France , doctors recommend to absorb 900 mg daily either 750 ml of milk or yogurt or 6 900 g of cheese or 90 g of hard cheese ! Can be answered correctly that it is a lot of fat . But fortunately lightened dairy contain exactly the same amount of calcium as dairy natures . Remember also to milk sheep and goats , which contain even more .
However, despite all the recommendations , the consumption of dairy products continues to decline. Dairy products to be poorly digested are accused of causing bloating or stomach pain . Those who suffer from these disorders would not be producing enough lactase , an enzyme that breaks down lactose , sugar found in dairy products. In the United States, for example , it is estimated that 25% of the population would reach this deficit. Sensitive individuals , Dr. Patrice Fardellone , Professor of Rheumatology at the University Hospital of Amiens, recommend mineral water. 900 mg are needed indeed covered by 1.5 l of water rich in calcium ( Courmayeur, Talians or Contrex ) .
In addition , one can also find calcium in green leafy vegetables , canned sardines , legumes , nuts and almonds. But certainly not in soy products whose label - milk or soy cheese - suggests , wrongly, that these products are rich in calcium. At the same time , you can put the soft pedal on animal proteins. Because eating too much meat produces acidity that the body neutralizes by drawing calcium ( which happens to be a base, therefore an antacid ) in bone reserve !
Consuming calcium
The main component of the bone, is calcium. It is mainly in dairy products . Ideal for preventing osteoporosis , according to a joint report by the World Health Organization ( WHO) and the United Nations (FAO) , would ensure a minimum intake of 400 mg to 500 mg of calcium per day (one glass of milk provides about 300 mg ) . In France , doctors recommend to absorb 900 mg daily either 750 ml of milk or yogurt or 6 900 g of cheese or 90 g of hard cheese ! Can be answered correctly that it is a lot of fat . But fortunately lightened dairy contain exactly the same amount of calcium as dairy natures . Remember also to milk sheep and goats , which contain even more .
However, despite all the recommendations , the consumption of dairy products continues to decline. Dairy products to be poorly digested are accused of causing bloating or stomach pain . Those who suffer from these disorders would not be producing enough lactase , an enzyme that breaks down lactose , sugar found in dairy products. In the United States, for example , it is estimated that 25% of the population would reach this deficit. Sensitive individuals , Dr. Patrice Fardellone , Professor of Rheumatology at the University Hospital of Amiens, recommend mineral water. 900 mg are needed indeed covered by 1.5 l of water rich in calcium ( Courmayeur, Talians or Contrex ) .
In addition , one can also find calcium in green leafy vegetables , canned sardines , legumes , nuts and almonds. But certainly not in soy products whose label - milk or soy cheese - suggests , wrongly, that these products are rich in calcium. At the same time , you can put the soft pedal on animal proteins. Because eating too much meat produces acidity that the body neutralizes by drawing calcium ( which happens to be a base, therefore an antacid ) in bone reserve !
Choosing the right sports
To strengthen his bones , he must practice a sport support , which causes even small shocks. Indeed, the bone is renewed if works . Bad idea so it is swimming or cycling. The good : walking, running , tennis ... " This is very suitable example is the jump rope . It produces exactly the kind of stimuli that are appropriate to the skeleton , "says Professor Fardellone . One can also opt for ballroom dancing , yoga, or better , Tai Chi Chuan, Chinese discipline that can be practiced at any age. "For 10 years , studies have shown that applying stress during certain figures allowed to limit the leakage of bone cells and also help their multiplication " concluded the expert.

ur bone stock is a family heirloom
Those must be particularly vigilant , these are the ones that have a mother, aunt, suffered a fractured neck of femur , tibia father , wrist ... For " at least 60% of the quality of our bone mass is a legacy of our family, " says Dr. Fardellone . Heredity is unavoidable. But even without a family history , "if you jog to the death, you eat little, you 're skinny , you're more likely to wear your skeleton ," he continues . Other factors may also play a role such as tobacco or alcohol, two toxic that inhibit the production of cells constituting the bone. Finally, accidents in childhood - a fall from a horse or a car accident - can enhance the process of bone degeneration.
To learn more about your case, please visit the website of the Group for Research and Information on osteoporosis ( GRIO ) : you will find a quick test to find out your risk regardless of your age.