Doctor insights on:
Fish Bone Health Benefits
Can u please advice me which foods contain vitamin K [for bone health], secondly, which foods are high in vit d if I can't take dairy or much fish? Thanku
Vit K from greens &: One can get good amounts of vit k from dark leafy greens, esp. Kale, collards, spinach, beet, dandelion, turnip & mustard greens, broccoli, brussel sprouts, scallions, lettuce, spinach, asparagus etc. Outside of fish it is difficult to get adequate vit d from food- we need about 4000-8000 units/day for optimal levels. This is best from sun mid april- mid oct., in winter months I advise supplements!
Bone is a living growing tissue made mostly of collagen (protein that provides soft framework) & the mineral calcium phosphate that adds strength & hardens the framework. Two types of bone are found in the body; cortical (dense compact outer layer) & trabecular (makes up inner layer, ...Read more
Diet and exercise: The most important ways to preserve good bone health (for a 31-year-old woman like the person who posed this question) are to be sure there is enough calcium and vitamin d in the diet and to perform routine physical exercise which will "load" the bone with the person's body weight. Lack of bone loading is a real problem for astronauts, who lack gravity. Stay off the couch!
Absolutely: Phosphorus is essential for bone health. It is a main component of bone mineral. Most persons eating a typical western diet get plenty of phosphorus from milk, meats, leafy vegetables, and nuts so phosphate supplements are rarely necessary. Calcium intake, on the other hand, is much more likely to be low or even deficient.
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Estrogen loss: If the cause of amenorrhea is related to loss of estrogen production from the ovary, then bone health may be affected since estrogen is important in building bone. Your doctor should evaluate the underlying cause of the amenorrhea and may recommend estrogen replacement if necessary.See 1 more doctor answer
Depends: Menopause hormonally means a cessation in estrogen production. Estrogen is essential to the maintenance of bone mineralization. Without hormone replacement bone loss occurs. A large part of total menopausal loss happens in the first 2 hrs of absent hormone. Important to seek hormone treatment early to preserve bone health and many other body systems.See 1 more doctor answer
Varies with age: The most important vitamins for your bones are vitamin d and calcium. It is important to get enough but too much can increase the risk of heart disease and other health problems. The correct amount depends on age, sex, and pre or post menopause. Your doctor can help advise you on the proper amount for you.
A lot of things you: The amount of calcium in your diet, sustain, tobacco use and excessive alcohol consumption.Race, frame size and family history.Hormone levels, eating disorders and other conditions and procedures that affect bone health.Use of certain medications, include physical activity in your daily routine. Consider bone-boosting medications, do get old, .See 1 more doctor answer
Poor diet no exercis: Your bone health is determined by many factors including diet (especially calcium and bit d intake prior to age 25), and the amount of weight bearing exercise you get, other important factors which can affect bone health include medications such as prednisone, kidney disease, pregnancy, thyroid disease, and many other illnesses. If you are concerned about a specific issue please ask again.
No longer screened: Was removed from the "metabolic panel" so has to be specially ordered, noting insurance company restrictions.
Sun, milk exercise: Weight bearing exercise, milk, cheese, broccoli and sunlight.
Improves bone mass: Regular weight bearing exercise such as jumping, running, aerobics helps strengthen bones which protects against osteoporosis. Weight training can help as well you are in a negative bone loss after 30, so exercise helps, taking vitamin d, eating calcium rich foods such as dark greens, broccoli, almonds and dairy can help, decreasing caffeine also helps maintain bone mass.
Diet/exericse/meds: It depends on where you are. If you have normal bones, then exercise, calcium from food such as dark greens, almonds, broccoli with some supplementation, vitamin d along with weight bearing activity such as running, jumping, aerobics and weight training can help. If you have some bone loss, hormone replacement and fosamax/boniva like drugs may be needed if you are a candidate.
Most important!: Even with adequate calcium, vitamin d, protein, and caloric intake, a person put to bed, or studies from astronauts in a weightless environment defintively show that stressing bone is essential to prevent calcium loss vand decreased bone density. Weight bearing exercise is best, but exercise, per se, will improve bone health. Many sporting activities fill the bill!
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