Tu Viện Quảng Đức105 Lynch Rd, Fawkner, Vic 3060. Australia. Tel: 9357 3544. quangduc@quangduc.com* Viện Chủ: TT Tâm Phương, Trụ Trì: TT Nguyên Tạng   

Protecting Your Bones

09/03/201106:14(Xem: 629)
Protecting Your Bones

Protecting Your Bones 

Physicians Committee for Responsible Medicine



The bone-thinning condition called osteoporosis can lead to small and not-so-small fractures. Although many people think of calcium in the diet as good protection for their bones, this is not at all the whole story. In fact, in a 12-year Harvard study of 78,000 women, those who drank milk three times a day actually broke more bones than women who rarely drank milk.1 Similarly, a 1994 study of elderly men and women in Sydney, Australia, showed that higher dairy product consumption was associated with increased fracture risk. Those with the highest dairy product consumption had approximately double the risk of hip fracture compared to those with the lowest consumption.2

To protect your bones you do need calcium in your diet, but you also need to keep calcium in your bones.

How to Get Calcium into Your Bones

1. Get calcium from greens, beans, or fortified foods.

The most healthful calcium sources are green leafy vegetables and legumes, or "greens and beans" for short. Broccoli, Brussels sprouts, collards, kale, mustard greens, Swiss chard, and other greens are loaded with highly absorbable calcium and a host of other healthful nutrients. The exception is spinach, which contains a large amount of calcium but tends to hold onto it very tenaciously, so that you will absorb less of it.

Beans are humble foods, and you might not know that they are loaded with calcium. There is more than 100 milligrams of calcium in a plate of baked beans. If you prefer chickpeas, tofu, or other bean or bean products, you will find plenty of calcium there, as well. These foods also contain magnesium, which your body uses along with calcium to build bones.

If you are looking for a very concentrated calcium source, calcium-fortified orange or apple juices contain 300 milligrams or more of calcium per cup in a highly absorbable form. Many people prefer calcium supplements, which are now widely available.

dairy products  do contain calcium, but it is accompanied by animal proteins, lactose sugar, animal growth factors, occasional drugs and contaminants, and a substantial amount of fat and cholesterol in all but the defatted versions.

2. Exercise, so calcium has somewhere to go.

Exercise  is important for many reasons, including keeping bones strong. Active people tend to keep calcium in their bones, while Sedentary people lose calcium.

3. Get vitamin D from the sun, or supplements if you need them.

Vitamin D controls your body's use of calcium. About 15 minutes of sunlight on your skin each day normally produces all the vitamin D you need. If you get little or no sun exposure, you can get vitamin D from any multiple vitamin. The Recommended Dietary Allowance is 200 IU (5 micrograms) per day. Vitamin D is often added to milk, but the amount added is not always well controlled.

How to Keep It There

It's not enough to get calcium into your bones. What is really critical is keeping it there. Here's how:

1. Reduce calcium losses by avoiding excess salt.

Calcium in bones tends to dissolve into the bloodstream, then pass through the kidneys into the urine. Sodium (salt) in the foods you eat can greatly increase calcium loss through the kidneys.3 If you reduce your sodium intake to one to two grams per day, you will hold onto calcium better. To do that, avoid salty snack foods and canned goods with added sodium, and keep salt use low on the stove and at the table.

2. Get your protein from plants, not animal products.

Animal protein —in fish, poultry, red meat, eggs, and dairy products—tends to leach calcium from the bones and encourages its passage into the urine. Plant protein—in beans, grains, and vegetables—does not appear to have this effect.4

3. Don't smoke.

Smokers lose calcium, too. A study of identical twins showed that, if one twin had been a long-term smoker and the other had not, the smoker had more than a 40 percent higher risk of a fracture.5

American recommendations for calcium intake are high, partly because the meat, salt, tobacco, and physical inactivity of American life leads to overly rapid and unnatural loss of calcium through the kidneys. By controlling these basic factors, you can have an enormous influence on whether calcium stays in your bones or drains out of your body.

Hormone Supplements Have Serious Risks

Some doctors recommend estrogen supplements for women after menopause as a way to slow osteoporosis, although the effect is not very great over the long run, and they are rarely able to stop or reverse bone loss.

Many women find these hormones distasteful because the most commonly prescribed brand, Premarin, is made from pregnant mares' urine, as its name suggests. What has many physicians worried is the fact that estrogens increase the risk of breast cancer. The Harvard Nurses' Health Study found that women taking estrogens have 30 to 80 percent more breast cancer, compared to other women.6

Moreover, Premarin may aggravate heart problems. In a study of 2,763 postmenopausal women with coronary disease followed for an average of four years, there were as many heart attacks and related deaths in women treated with the combined regimen of estrogens and a progesterone derivative, as with placebo, but the coronary problems occurred sooner in women taking hormones. Hormone-treated women were also more likely to develop dangerous blood clots and gallbladder disease.7 Controlling calcium losses is a much safer strategy.

Reversing Osteoporosis

If you already have osteoporosis, you will want to speak with your doctor about exercises and perhaps even medications that can reverse it.

Osteoporosis in Men

Osteoporosis is less common in men than in women, and its causes are somewhat different. In about half the cases, a specific cause can be identified and addressed:8

    • Steroid medications, such as prednisone, are a common cause of bone loss and fractures. If you are receiving steroids, you will want to work with your doctor to minimize the dose and to explore other treatments.
    • Alcohol can weaken your bones, apparently by reducing the body's ability to make new bone to replace normal losses. The effect is probably only significant if you have more than two drinks per day of spirits, beer, or wine.
  • A lower than normal amount of testosterone can encourage osteoporosis. About 40 percent of men over 70 years of age have decreased levels of testosterone.

In many of the remaining cases, the causes are excessive calcium losses and inadequate vitamin D. The first part of the solution is to avoid animal protein, excess salt and caffeine, and tobacco, and to stay physically active in order to reduce calcium losses. Second, take vitamin D supplements as prescribed by your physician. The usual amount is 200 IU (5 micrograms) per day, but it may be doubled if you get no sun exposure at all. If you have trouble absorbing calcium due to reduced stomach acid, your doctor can recommend hydrochloric acid supplements.

Calcium and Magnesium in Foods (milligrams)
Food Source Calcium Magnesium
Collards (1 cup, boiled) 358 52
Orange juice, calcium-fortified (1 cup) 350* --
Oatmeal, instant (2 packets) 326 70
Figs, dried (10 medium) 269 111
Tofu, calcium-set (1/2 cup) 258 118
Spinach (1 cup, boiled) 244 158
Soybeans (1 cup, boiled) 175 148
White beans (1 cup, boiled) 161 113
Mustard greens (1 cup, boiled) 150 20
Navy beans (1 cup, boiled) 128 107
Vegetarian baked beans (1 cup) 128 82
Great northern beans (1 cup, boiled) 121 88
Black turtle beans (1 cup, boiled) 103 91
Swiss chard (1 cup, boiled) 102 152
Broccoli (1 cup, boiled) 94 38
Kale (1 cup boiled) 94 24
English muffin 92 11
Butternut squash (1 cup, boiled) 84 60
Pinto beans (1 cup, boiled) 82 95
Chick peas (1 cup, canned) 80 78
Sweet potato (1 cup, boiled) 70 32
Green beans (1 cup, boiled) 58 32
Barley (1 cup) 57 158
Brussels sprouts (8 sprouts) 56 32
Navel orange (1 medium) 56 15
Raisins (2/3 cup) 53 35
Source: J.A.T. Pennington, Bowes and Church's Food Values of Portions Commonly Used. (Philadelphia: J.B. Lippincott, 1994.)
*Information from manufacturer


1. Feskanich D, Willett WC, Stampfer MJ, Colditz GA. Milk, dietary calcium, and bone fractures in women: a 12-year prospective study. Am J Publ Health 1997;87:992-7. 
2. Cumming RG, Klineberg RJ. Case-control study of risk factors for hip fractures in the elderly. Am J Epidemiol 1994;139:493-503. 
3. Nordin BEC, Need AG, Morris HA, Horowitz M. The nature and significance of the relationship between urinary sodium and urinary calcium in women. J Nutr 1993;123:1615-22.
4. Remer T, Manz F. Estimation of the renal net acid excretion by adults consuming diets containing variable amounts of protein. Am J Clin Nutr 1994;59:1356-61.
5. Hopper JL, Seeman E. The bone density of female twins discordant for tobacco use. N Engl J Med 1994;330:387-92.
6. Colditz GA, Stampfer MJ, Willett WC, et al. Type of postmenopausal hormone use and risk of breast cancer: 12-year follow-up from the Nurses' Health Study. Cancer Causes and Control 1992;3:433-9. 
7. Hulley S, Grady D, Bush T, et al. Randomized trial of estrogen plus progestin for secondary prevention of coronary heart disease in postmenopausal women. JAMA 1998;280:605-13. 
8. Peris P, Guanabens N, Monegal A, et al. Aetiology and presenting symptoms in male osteoporosis. Br J Rheumatol 1995;34:936-41.

Source: http://www.strongbones.org/
Update : 01-12-2001

Gửi ý kiến của bạn
Tên của bạn
Email của bạn
14/03/202009:22(Xem: 1340)
The Book was first published in 1942. The present edition has been revised and expanded. Though primarily intended for the students and beginners rather than scholars, the reader will find it an extremely valuable handbook, offering a sound foundation to the basic tenets of Buddhism as found in its original Pali tradition.
30/01/202007:38(Xem: 1123)
You are invited to a multifaith gathering to acknowledge Victoria’s bushfire crisis Join Victoria’s faith and political leaders for a special multifaith gathering on the steps of Parliament House on Tuesday 4 February 2020. Hosted by the Faith Communities Council of Victoria and the Multifaith Advisory Group (convened by the Victorian Multicultural Commission), the gathering will bring Victorians together to pray for those who have lost their lives and for the devastation of land, property and wildlife caused by the recent bushfires. Together, we will show our appreciation and say thanks to the firefighters, emergency services and volunteers for their dedication, bravery and service. We will also demonstrate our support for leaders on all sides of politics as they continue to lead our state through this unprecedented tragedy. With the fire season not yet over and with relief and recovery efforts expected to take months, if not years, this event will demonstrate the stren
15/12/201917:46(Xem: 2092)
INTRODUCTION "WITHIN A TREE, THERE IS A FLOWER WITHIN A ROCK, THERE IS A FLAME" BY SENIOR VENERABLE THICH NGUYEN TANG, QUANG DUC MONASTERY MELBOURNE, AUSTRALIA. "...The gift of the Dhamma excels all gifts; the taste of the Dhamma excels all tastes, and delight in the Dhamma excels all delights. The eradication of craving (i.e., attainment of arahatship) overcomes all ills (samsara dukkha). The gift of the Dhamma is the greatest giving among the all other givings. The one who is well trained in the Dhamma will share his understanding of the Dhamma either by writing a book, by preaching Dhamma, by discussing Dhamma, or by writing an article. Master Thich Nguyen Tang has used all these methods in his contribution to the Dhamma. Giving food or clothes or any other material items to a person makes them happy and they indeed will survive in the world, but they cannot get rid of this terrible circle of birth and death. It can be done only by understanding the noble Dhamma. Thus, the wr
09/08/201907:04(Xem: 1848)
Life as historically manifested is twofold, individuals and communities as well. The teachings of the Buddha are meant as much for the building of an order of communities as for the harmonious ordering of an individual’s personal life. In addition, Buddhism is concerned with the cessation of suffering, it must necessarily teach the way to the cessation of social suffering no less than the suffering of each individual. It is precisely to mention of forgiveness and reconciliation.
09/08/201906:55(Xem: 1776)
‘Dukkha and The Cessation of Dukkha’ are the heart of the Buddha’s teaching which are expounded in the Dhammacakka-ppavattana-suttaṃ(Setting in Motion the Wheel of Truth).[2] ‘Idaṁ dukkhaṁ ariyasaccaṁ’ pariññeyyan-ti ‘this is the noble truth of suffering’ refers (i.e. suffering itself) ought to be fully known.[3]
07/07/201915:37(Xem: 1582)
Buddhist Approach to Mindful Leadership through An Auspicious Day Bhikkhuni. Dr. Tinh Van Nowadays, we all care about findingResponsibilities for Sustainable Peace (santi). It is called Truth,Fact,Reality,Standard, Settlement… and in this proposal/ offermeans objective / universal truth: ‘Truth is one, there is no second.’[1]Because of this quality/ value, Truth is also considered as the noblest gift/ truth in the ultimate sense(paramattha) for the Self-guided Way of the Sublime Teaching of the Buddha/ the way of life, i.e., the way out of universal suffering/ Ariyasacca/ the Path to Freedom (free from negligence/ carelessness/ pamāda). With the goal of the Buddha’s teachings to create instead of following the micchā/ blind belief/ unreasonable faith/ ignoble search/ conventional truth (sammuti-sacca). By this reason, my main proposal/ offerwill be aimed at ‘Mindful Leadership for Sustainable Peace’ with the title ‘Buddhist Approach to Mindful Leadership throug
17/06/201920:40(Xem: 3674)
The Catering Unit of Minh Quang Retreat in Sydney, Australia has offered good services in a very solemn and deliciated manner and its very first meal reminded me of the nice smell of the Bowl of Rice of Fragrance in the old times.
16/02/201908:44(Xem: 1922)
We’re an ocean-loving, family-run organisation based in South Devon, in the UK. We set up Less Plastic in 2015 to raise awareness of the issues caused by ocean plastic and provide individuals & organisations with easy-to-action steps to help them to significantly cut their plastic usage.
22/05/201818:16(Xem: 10297)
The Buddhist community is extremely upset by the inappropriate and disrespectful use of the image of Buddha, The Buddhist community is extremely upset by the inappropriate and disrespectful use of the image of Buddha, in a display at the National Gallery of Victoria (NGV) entitled the 'Eternity-Buddha in Nirvana, the Dying Gaul, Farnese Hercules, Night, Day, Sartyr and Bacchante, Funerary Genius, Achilles, Persian Soldier Fighting, Dancing Faun, Crouching Aphrodite, Narcisse Couché, Othryades the Spartan Dying, the Fall of Icarus, A River, Milo of Croton'. It can also be seen at: https://www.ngv.vic.gov.au/explore/collection/work/131149/ Although this display has been in place for some months, we have only just been made aware of its' existence. We are not usually outspoken, but this display desecrates the image of Buddha by placing images of these mythical images on him and in doing so, showing no apparent regard or respect for Him.
07/02/201815:55(Xem: 3365)
Kính mời quý đồng hương Phật tử đến tham dự buổi tiệc chay gây quỹ lần thứ 11 cho việc tổ chức Đại Lễ VESAK Ngày Đản Sanh, Thành Đạo, Nhập Niết Bàn của Đức Bổn Sư Thích Ca Mâu Ni Phật. (Carey - change bottom PINK block section - to YELLOW - and work in other graphics as you suitable) Ngày: Thứ Bảy 07 Tháng Tư năm 2018 Địa Điểm: Hội trường Quán Tự Tại , Chùa Quang Minh; số 18 Burke Street, Braybrook. Giờ: 6:30 Tối ( Mở cửa lúc 6:00 pm ) Giá vé: $ 30 Úc kim