tailieunhanh - Good nutrition for healthy bones

First, there needs to be a clear usage pattern established for those items deemed to be “critical supplies.” Information on increased usage during critical situations in the past, such as infectious outbreaks or infrastructure damage would be extremely useful. Second, determine the time period for which you plan to be without assistance. Third, determine what would need to be kept on hand to accommodate that time frame. This will vary significantly on your environment, especially based on a rural or urban setting, type of disaster, and availability of suppliers. Fourth, make a rational well-reasoned decision, based on your calculations, available. | International Osteoporosis Foundation Good nutrition for healthy bones Find out how food and nutrition can contribute to building and maintaining strong bones 2 Osteoporosis - improving the odds with a healthy lifestyle Osteoporosis is a chronic debilitating disease whereby the density and quality of bone are reduced. The bones become porous and fragile the skeleton weakens and the risk of fractures greatly increases. The loss of bone occurs silently and progressively often without symptoms until the first fracture occurs most commonly at the wrist spine and hip. Approximately one out of three women over 50 will have a fracture due to osteoporosis more than breast cancer as will one out of five men over 50 more than prostate cancer . normal bone osteoporotic bone Although genetic factors largely determine the size and density of your bones lifestyle factors such as good nutrition regular exercise and avoiding smoking and excess alcohol also play a key role. At every stage of life a nutritious balanced diet promotes strong healthy bones. A good diet includes sufficient calories and adequate protein fat and carbohydrates as well as vitamins and minerals - particularly vitamin D and the mineral calcium. In childhood and adolescence good nutrition helps to build peak bone mass maximum bone density attained in the 20 s thereby reducing vulnerability to osteoporosis later in life. In younger and older adults a nutritious diet helps preserve bone mass and strength. And in those who have had a fracture it speeds and aids recovery and reduces the risk of having another fracture. Varied and enjoyable eating habits including calcium-rich foods are a recipe for a lifetime of strong bones and the high quality of life that comes with them. 3 Calcium - keeping bones nerves and muscles in top form Calcium is a major building-block of our bone tissue and our skeleton houses 99 per cent of our body s calcium stores. The calcium in our bones also acts as a reservoir for maintaining .