25 Ways to Improve Your Bone Health

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25 Ways to Improve Your Bone Health 1. Try low-fat yogurt or Greek yogurt to add more calcium to your diet. Get Enough Calcium and 2. Include green vegetables that have calcium in your recipes. Good Vitamin D Every choices are broccoli, bok choy, kale and turnip greens. Day 3. Try foods that have calcium and vitamin D added. Fortified juices, cereals, and milk alternatives like soymilk are some good choices. 4. Take a calcium supplement if you aren’t getting enough calcium from foods, but don’t take more calcium than you need. 5. Take a vitamin D supplement if you need one. Find out how much vitamin D you need for your age. 1. Take a brisk walk. Walking is good for bones. Do Weight- Bearing and 2. Include muscle-strengthening (resistance) exercises in your workout Muscle- by using a pair of light dumbbells or resistance bands. Strengthening 3. Join a gym or sign up for a group exercise class. Exercises 4. Go dancing. 5. Try a new sport or activity such as tennis or hiking. 1. Eat five or more fruits and vegetables every day. Keep Healthy Lifestyle 2. If you smoke, quit! Work with your healthcare provider to find the Behaviors right program for you. 3. Keep alcohol to less than three drinks a day. 4. Try not to eat too many salty or processed foods. 5. Learn about your personal risk factors for osteoporosis. 1. Make an appointment with your family doctor or other healthcare Talk to Your provider to talk about your bone health. Doctor About Your Bone 2. Bring a list of your bone health questions to your appointment and take notes. Health 3. Ask your healthcare provider if you need a bone density test. 4. Ask your healthcare provider about other tests you may need. 5. Work together with your healthcare provider to develop a plan to protect your bones. 1. Do balance training exercises. Improve Your Balance and 2. Fall proof your home. Prevent Falls 3. Take a Tai Chi class. 4. Learn posture exercises. 5. Have your hearing and vision checked each year. 1150 17th St., NW, #850 • Washington, DC 20036 • (202) 223-2226/(800) 231-4222 .

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Hypophosphatasia Could Explain Some Atypical Femur Fractures
Hypophosphatasia Could Explain Some Atypical Femur Fractures What we know Hypophosphatasia (HPP) is a rare genetic disease that affects the development of bones and teeth in children (Whyte 1985). HPP is caused by the absence or reduced amount of an enzyme called tissue-nonspecific alkaline phosphatase (TAP), also called bone-specific alkaline phosphatase (BSAP). The absence of TAP raises the level of inorganic pyrophosphate (Pi), which prevents calcium and phosphate from creating strong, mineralized bone. Without TAP, bones can become weak. In its severe form, HPP is fatal and happens in 1/100,000 births. Because HPP is genetic, it can appear in adults as well. A recent study has identified a milder, more common form of HPP that occurs in 4 of 1000 adults (Dahir 2018). This form of HPP is usually seen in early middle aged adults who have low bone density and sometimes have stress fractures in the feet or thigh bone. Sometimes these patients lose their baby teeth early, but not always. HPP is diagnosed by measuring blood levels of TAP and vitamin B6. An elevated vitamin B6 level [serum pyridoxal 5-phosphate (PLP)] (Whyte 1985) in a patient with a TAP level ≤40 or in the low end of normal can be diagnosed with HPP. Almost half of the adult patients with HPP in the large study had TAP >40, but in the lower end of the normal range (Dahir 2018). The connection between hypophosphatasia and osteoporosis Some people who have stress fractures get a bone density test and are treated with an osteoporosis medicine if their bone density results are low.
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A Novel Germline Mutation of ADA2 Gene In
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Vitamin D and Bone Health
1150 17th Street NW Suite 850 Washington, D.C. 200361 Bone Basics 1 (800) 231-4222 TEL ©National Osteoporosis Foundation 2013 1 (202) 223-2237 FAX www.nof.org Vitamin D and Bone Health Vitamin D plays an important role in protecting your bones. It may also help prevent other conditions including certain cancers. Your body requires vitamin D to absorb calcium. Children need vitamin D to build strong bones, and adults need it to keep bones strong and healthy. When people do not get enough vitamin D, they can lose bone. Studies show that people with low levels of vitamin D have lower bone density or bone mass. They are also more likely to break bones when they are older. Severe vitamin D deficiency is rare in the United States. It can cause a disease known as osteomalacia where the bones become soft. In children, this is known as rickets. These are both different conditions from osteoporosis. NOF Recommendations for Vitamin D The National Osteoporosis Foundation (NOF) recommends that adults under age 50 get 400-800 International Units (IU) of vitamin D every day, and that adults age 50 and older get 800-1,000 IU of vitamin D every day. Some people need more vitamin D. There are two types of vitamin D supplements. They are vitamin D2 and vitamin D3. Previous research suggested that vitamin D3 was a better choice than vitamin D2. However, more recent studies show that vitamin D3 and vitamin D2 are fairly equal for bone health. Vitamin D3 is also called cholecalciferol. Vitamin D2 is also called ergocalciferol.
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