Fractures of Bones: How to Minimize the Risk with a Healthy Diet
What are bone fractures?
Fractures of bones occur when there is either a partial or a complete break in the bone. When fractures occur, they cause immense pain and numerous complications, especially due to damage to adjacent nerves, blood vessels, and/or muscles.
How common are they?
Fractures of bones are extremely common. Many millions occur every year in the United States. Direct causes of fractures of bones are often either trauma, such as a fall or a severe car accident, or an underlying pathological disease that makes the bone especially fragile, such as osteoporosis. It is estimated that over a million fragility-related fractures occur each year.
What factors increase risk of bone fracture?
There are many genetics and lifestyle factors that contribute to an increased risk of fractures of bones. These include calcium intake, regular exercise, tobacco and alcohol consumption, gender, body mass, age, family history, ethnicity, and hormone levels.
Gender affects the likelihood of fractures of bones because women tend to have less bone tissue than men. Because of the disruption of hormone levels during menopause, bone tissue decreases even more in aging women than in aging men. Individuals with lower-than-average body mass (a body mass index of less than 19) also have heightened risk of bone fracture. Individuals of Caucasian or Asian descent tend to have higher rates of development of osteoporosis.
How can my diet decrease my risk of bone fractures?
Diets high in calcium, magnesium, and vitamins D3 and K2 can dramatically reduce the risk of fractures of bones.
Calcium is an important component of bones. It is recommended that adults under the age of 70 consume at least 1,000 mg of calcium per day, while women over the age of 50 and men over the age of 70 should consume at least 1,200 mg per day. Calcium can be found in dairy products (such as milk,cheese, and yoghurt), broccoli, and soy products.
Vitamin D3 is an essential nutrient for the body to absorb calcium efficiently. This vitamin can be found in tuna, sardines, other types of oily fish, liver, and egg yolks. Many types of milk are fortified with vitamin D.
Alternative DrMCare provides you with comprehensive protocols to help repair broken bones, and strengthen your bones generally.
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George Guess, M.D., D.Ht.
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