Author Topic: Quit Smoking  (Read 160 times)

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Re: SMOKING
« Reply #30 on: December 14, 2016, 11:38:27 am »
according to some stats....tragically every month in the UK 1,150 people die prematurely as a result of hip fractures due to the bone-thinning disease osteoporosis.

Many of these breaks could be avoided if people knew more about keeping their bones strong from an early age.....which they do not do. people please we need to do something bout this as this evil is eating up our generation.....

I personally can't do much but came across this quiz on the timeswellness.com website. people kindly go through and realize for youself as this is killing us......


June is National Osteoporosis Awareness month, so what better time to bone up on your risk and how to keep yours healthy with my quiz...

(1) Are you...

a) Male
b) Female

Why? Women get the short straw - after the age of 50 osteoporosis affects one in two compared with one in five men. As we age, bones gradually thin but it's worse in women because we suffer a sharp drop in the 'female' hormone oestrogen, which helps protect bones, at menopause. Our bones are also smaller.

(2) How old are you?

a) Under 28
b) 28 to 39
c) 40-51
d) 52-plus

Why? Your body's bone-building capacity peaks in your early to mid 20s so following a healthy diet and lifestyle then will give you the best chance of having strong bones for life. You can still build bone afterwards but at nowhere near the same rate.

(3) Do you have any close relatives with the disease?

a) Grandparent, aunt or uncle
b) Parent
c) No

Why? The disease runs in families and the closer the relative, the higher your risk. If one of your parents has it, your risk could be 80 per cent.

(4) Have you ever been underweight?

a) Yes, for several years
b) Yes, but only for a short time
c) No, never

Why? Being underweight for some time, especially due to an eating disorder like anorexia, probably means you've missed out on vital bone nutrients like calcium and vitamin D. Anorexics are also low on oestrogen, which in turn affects bone strength.

(5) Have you ever...

a) Missed periods for six months or longer (apart from in pregnancy), or had a hysterectomy or menopause before the age of 45? Yes/No
b) If you're a man, have you been diagnosed with low levels of testosterone? Yes/No

Why? Missed periods and a premature menopause or hysterectomy, especially where the ovaries are removed, all result in low levels of bone-protecting oestrogen. Similarly testosterone helps protect bones in men so low levels will put you at risk.

(6) What exercise do you do?

a) Running, aerobics, brisk walking or dancing and weights
b) Swimming, cycling or yoga
c) Reaching for the remote control

Why? The most effective exercises for bones involve impact - running, aerobics and walking - and resistance, such as weight-lifting. Women who walk for six hours a week have around half the risk of those who walk for less than an hour a week. But watch out if you're a marathon runner - excessive exercise can actually reduce levels of bone-protecting hormones. Non-impact exercise such as swimming and yoga don't affect bones but can improve strength and balance, helping to prevent falls.

(7) How often do you eat calcium-rich foods?
These include milk, yoghurt, cheese, eggs, soya milk with added calcium, canned fish with salmon, fortified cereals, green leafy veg like broccoli, and nuts.

a) Three times a day
b) A couple of times a week or less
c) Hardly ever

Why? Calcium is the most important nutrient for bones, with dairy products the bes
t source - aim for three portions a day but choose low-fat options where possible. To absorb calcium, you also need vitamin D. Besides a small amount of sunlight, good sources include oily fish like sardines, herring and mackerel, eggs, fortified cereals and fortified spreads. But avoid too much salt, caffeine and fizzy drinks, which can deplete the body's calcium stores.

(Do you smoke?
a) Yes
b) I've given up
c) Never

Why? Studies show smokers have a significantly higher risk of fractures than non-smokers - the more you smoke and the longer you've smoked for, the higher your risk. Heavy smoking can also bring on the menopause up to five years earlier, which further increases risk.

(9) How much do you drink?

a) I dread to think
b) Regularly more than the official recommended daily limit (three units* for a woman, four for a man)
c) The odd drink at weekends

Why? The odd drink won't do you any harm but too much booze suppresses the bone-building cells. Stick to the official recommended limit, with a couple of alcohol-free days a week. / A unit is a single pub measure of spirits, a half-pint of standard strength beer, lager or cider or half a small (175ml) glass of wine.

(10) Have you had any of the following?

a) Aches and pains in bones and joints
b) Bone fractures
c) You've shrunk with age
d) An increasingly bent posture

Why? You can have osteoporosis for years until you finally break a bone. However signs may include aching bones and joints, including severe backache, especially after the menopause. If untreated, bones can become so brittle that you can fracture a rib by coughing. When bones in the spine become fractured, they have difficulty supporting your weight, so you get a bent posture.

(11) Do any of these apply to you?

a) Rheumatoid arthritis (RA)
b) An overactive thyroid
c) Crohn's or coeliac disease
d) Having taken high-dose corticosteroid tablets long-term

Why? Both Crohn's and coeliac disease interfere with your ability to absorb nutrients while RA and an overactive thyroid affect hormones. Long-term, high-dose corticosteroids, often used for arthritis and asthma, are known to thin bones.

How did you score?

1) a) 0 b)+2

2) a)-2 b) 0 c)+1 d)+2

3) a)+2 b)+3 c) 0

4) a)+2 b)+1 c)0

5) Yes: +2 No: 0

6) a)-2 b)-1 c)+2

7) a)-3 b)-2 c)+2

a)+2 b)+1 c)0

9) a)+2 b)+1 c)0

10) a)+1 b)+2 c)+2 d)+2

11) a)+2 b)+2 c)+2 d)+2

The higher your score, the greater your risk.

-6 to +4 - Congratulations. Your bones must be like steel. Keep up the good work.

4 to 10 - Your risk isn't huge but a few bone-boosting lifestyle changes could lower it significantly.

11+ - Watch out, you may be at risk. Make changes now and if you have any of the possible symptoms listed, see your GP who can send you for a scan if necessary. Treatment involves medication, diet, supplements and physiotherapy.

 

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