The traditional Mediterranean diet includes the healthy diet followed by people from countries bordering the Mediterranean Sea, including Italy, Greece, France, Spain, and several other countries in the 1960s. The Mediterranean diet proposed now is inspired by the traditional dietary pattern followed in these countries.
The modern Mediterranean diet is recommended by the Dietary Guidelines for Americans as one of the healthy eating plans that can promote heart health and help prevent chronic disease. This diet is recognized as a healthy and sustainable dietary eating pattern by the World Health Organization.
The term “Mediterranean diet” is generic. There is no one standard Mediterranean diet. It differs in each country that lies on the borders of the Mediterranean Sea. There are some common factors in all the different eating styles that are considered typical of this diet.
This diet is high in vegetables, fruits, whole grains, nuts, seeds, and olive oil. Dairy products, eggs, fish, and poultry are included in low to moderate amounts. Meals are mainly built around minimally processed plant-based foods. Healthy fats, including olive oil, fatty fish like mackerel, are also included. Red meat is not very common. A glass of red wine along with family and friends is also a common feature of this diet.
Genes can affect the way your body adapts to this diet. People with certain variants of the FTO gene respond differently to the Meditteranean diet and have more weight loss compared to normal.
The FTOgene carries instructions for the production of the Fat Mass and Obesity-Associated protein. Variations in this gene have been linked to obesity, diabetes.
rs9939609
rs9939609is an SNP in the FTO gene. Generally, carriers of the A allele have an increased risk of obesity and higher weight gain, and carriers of the TT genotype have a lower risk of obesity and weight gain. A study done with high cardiovascular risk subjects aged 55-80 reported that a 3-year intervention with the Mediterranean style diet resulted in individuals with the A allele having a lower body weight gain compared to those with the TT genotype.
A study done in the North American region of Canada analyzed the factors influencing the dietary response to a Mediterranean diet intervention mainly in women. Some of them include:
Having children: Women without children followed the dietary advice more closely when compared to women with children.
Shopping habits: Women who planned their food purchases in the beginning based on weekly discounts followed the dietary advice more closely.
High-risk populations, individuals at higher risk of heart diseases or other conditions were found to follow the diet better compared to healthy individuals.
Food preferences of other family members
Motivation: Attending a group session or talking to a nutritionist about following the diet can be useful.
There is no hard and fast rule with the Mediterranean diet. Various eating styles influence this diet. It basically includes minimally processed plant-based foods, a source of healthy fats, a reduced amount of red meat, and low amounts of added sugar.
Below is a list of what foods you can include as part of this diet and what to avoid. This is not an exhaustive list. There are several sources that give you a sample plan of the Mediterranean diet and walk you through it.
What to include
- Fish and seafood twice a week
- Fruits and vegetables
- Legumes
- Nuts and seeds
- Whole grains
- Eggs
- Dairy
- Healthy fats like olive oil
- Herbs and spices to add flavor
- Moderate amounts of red wine instead of other liquor (This is not mandatory, people who suffer from alcoholism can avoid it.)
- More amount of fluids like water
What to avoid
- Beverages with added sugar
- Processed food, including processed meat
- Refined grains
- Refined oil that is a source of unhealthy fat
- Food items that are high-fat and high-sugar
Sample diet plan:
1. https://www.health.harvard.edu/blog/a-practical-guide-to-the-mediterranean-diet-2019032116194
2. https://www.healthline.com/nutrition/mediterranean-diet-meal-plan#sample-menu
3. https://www.medicalnewstoday.com/articles/324221
https://www.healthline.com/nutrition/mediterranean-diet-meal-plan
https://pubmed.ncbi.nlm.nih.gov/19918250/
https://www.sciencedaily.com/terms/mediterranean_diet.htm
https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/mediterranean-diet
https://academic.oup.com/her/article/22/5/718/567843
Alcohol dependence is also referred to as alcoholism or alcohol use disorder(AUD). Your body becomes dependent on alcohol when you consume too much alcohol over a period of time. Your body becomes addicted to alcohol, and you end up having severe withdrawal symptoms without it. Alcohol becomes an important thing in your life. This results in alcohol use disorder.
This pattern of alcohol use results in problems with controlling the amount you drink, being preoccupied with alcohol, and continuing to drink even after it causes problems and affects body functioning. More amount of alcohol would be needed to produce the same effect in your body compared to before.
Alcohol abuse is a health and safety risk. Severe alcohol abuse that causes repeated distress and problems with body functioning daily is likely to be AUD. Alcohol abuse refers to the milder version of AUD. A person with AUD will not be able to control or stop drinking even though it’s causing severe problems in their life. They lose control of your drinking.
The exact cause of AUD is not known. When you continuously drink a lot over time, chemical changes in the brain increase the pleasurable feelings you get when you drink alcohol. You start to drink often because of these feelings. After a point in time, the pleasurable feelings may decrease, but you may find it very hard to stop drinking. This is to prevent withdrawal symptoms that may be dangerous. There is a genetic component also involved.
AUD may be mild or severe symptoms based on the amount you drink and the number of symptoms you experience. Behavioral changes and physical outcomes are commonly observed in alcohol dependence. These include
Withdrawal symptoms include
The ADH1B gene carries instructions for producing a protein called Alcohol dehydrogenase 1 B. This enzyme is involved in metabolizing various compounds, including ethanol, retinol, and others. This protein, along with two other similar proteins, is important for the breakdown of ethanol. Changes in this gene can affect the efficiency of ethanol breakdown.
rs1229984
rs1229984 is a single nucleotide polymorphism or SNP in the ADH1B gene. Carriers of the T allele are found to have a decreased ability to metabolize alcohol and risk for increased alcohol consumption. Carries of the CC genotype are found to have a reduced risk of alcohol dependence.
rs1789891
rs1789891 is an SNP found in the ADH gene cluster. This cluster contains genes that encode various subunits of the alcohol dehydrogenase enzymes, including ADH1A, ADH1B, and ADH1C. This SNP is located between the ADH1B and ADH1C genes. The A allele is the risk allele, and people with this allele are at a higher risk of developing alcohol dependence. People with the CC genotype are at a reduced risk of alcohol dependence.
Apart from genetics, certain factors can increase your risk of developing this disease. These include
Number of drinks
More than 15 drinks per week for males and 12 drinks per week for females increase the risk of alcohol dependence. Binge drinking can also lead to AUD. More than 5 drinks a day, at least once a week, is termed binge drinking.
Age
People who begin drinking continuously at an early age are at an increased risk.
Mental Health
People with mental health problems such as high levels of stress, depression, anxiety, schizophrenia, or bipolar disorder are more prone to having problems with alcohol use. People with a history of trauma are also at an increased risk.
Bariatric Surgery
Studies show that bariatric surgery, commonly called gastric bypass surgery, can increase the risk of developing alcohol dependence or relapsing after recovery.
Social and cultural factors
Peer pressure and family members who have AUD or drink regularly can affect the amount you drink and increase your risk of developing alcohol dependence.
AUD doesn’t happen overnight. This disorder develops gradually over time. AUD can cause severe and long-lasting damage to the liver. Due to increased alcohol intake, the liver finds it harder to filter all the alcohol and other toxins from the blood. This can lead to liver disease like cirrhosis and other complications, including heart, digestive, and eye, and decreased immunity. It can lead to internal bleeding in the gastrointestinal tract, increase the severity of mental health problems, and high blood pressure. It can also affect the central nervous system and create problems with speech, muscle coordination, and vital centers of the brain.
Diagnosing signs and symptoms early makes managing and curing the disorder easier.
Self-test
If you think you might be at risk of developing this disorder, the National Council on Alcoholism and Drug Dependence and AlcoholScreening.org have comprehensive self-tests. These can help you assess if you’re addicted.
It is advisable to consult a doctor also if you think your drinking is out of control. Your doctor can give you a professional diagnosis and help you manage the symptoms.
Treatment
Things you can do on your own
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3860472/
https://www.healthline.com/health/alcoholism/basics
https://www.mayoclinic.org/diseases-conditions/alcohol-use-disorder/symptoms-causes/syc-20369243
https://www.webmd.com/mental-health/addiction/what-is-alcohol-abuse#1
https://pubmed.ncbi.nlm.nih.gov/21968928/
https://pubmed.ncbi.nlm.nih.gov/24166409/
https://pubmed.ncbi.nlm.nih.gov/29058369/
Lycopene is a carotenoid that gives bright red and pink fruits and vegetables their characteristic color. Carotenoids are pigments found in various plants, bacteria, algae, and fungi. They are responsible for producing the colors in these organisms.
Lycopene is not synthesized in the human body. It needs to be supplemented through diet. Lycopene has been linked to many health benefits, including reducing the risk of some cancers, maintenance of heart health. It also has antioxidant properties. The various health benefits of lycopene are discussed below.
The most common dietary source of lycopene is tomatoes. Lycopene is also found in watermelon, grapefruit, guava, red oranges, and apricots.
Currently, there is no definitive daily recommended intake for lycopene.
Studies show that changes in certain genes can affect lycopene levels in the body. Two genes that affect lycopene levels are mentioned below.
The SCARB1 gene carries instructions for the production of a cholesterol membrane transporter called scavenger receptor class B type I. It functions as a receptor for high-density lipoproteins (good cholesterol). This mainly mediates the transport of cholesterol from tissues to the liver. Changes in this gene can affect concentrations of vitamin E, provitamin A carotenoids, and lycopene.
rs1672879
rs1672879 is a single nucleotide polymorphism or SNP in the SCARB1 gene. A study reported that the G allele resulted in decreased lycopene concentration in postmenopausal women. The results of the study show that each additional G allele decreases lycopene concentrations by 12% in African-Americans, 20% in Hispanic Americans, and 9% in European Americans.
The SETD7 gene carries instructions for the production of an enzyme called SET Domain Containing 7, Histone Lysine Methyltransferase. This enzyme may be related to prostate cancer. Changes in this gene are found to affect lycopene levels.
rs7680948
rs7680948 is an SNP in the SETD7 gene, which is significantly associated with serum lycopene concentrations. Each copy of the A allele resulted in an 8.6 µg/dL decrease in serum lycopene levels. This SNP was found to account for a 9.3% variation in lycopene levels.
Herbs and supplements
Supplements like beta-carotene, calcium, and lutein can decrease the amount of lycopene absorbed by the gut. Lycopene taken together with herbs and supplements that slow down blood clotting can increase the risk of bleeding. Olestra, a fat substitute is found to lower serum lycopene levels
Alcohol
Chronic and excessive alcohol consumption can interfere with lycopene and decrease its effectiveness.
Diet
Lycopene is a fat-soluble substance. Diets very low in fat can lead to impaired lycopene status.
Health conditions
Health conditions like Crohn’s disease, celiac diseases that interfere with fat absorption can also lead to impaired lycopene status.
Low levels of lycopene can make the body more susceptible to tissue damage due to oxidative stress caused by free radicals. This can lead to the development of several oxidative damage-related conditions like some cancers, cardiovascular diseases, Alzheimer’s, and diabetes.
Very high levels of lycopene can lead to lycopenodermia, a condition that causes skin discoloration.
High levels of lycopene may not be suitable for pregnant and breastfeeding women and people who take low blood pressure medication.
The best way to consume lycopene is by including lycopene-rich food sources in your diet.
Most fruits and vegetables that are pink or red in color contain lycopene. These include:
- Tomatoes, the riper the tomato, the more lycopene it contains
- Guava
- Watermelon
- Papaya
- Pink grapefruit
- Red peppers
- Red cabbage
- Carrots
- Asparagus and Mango (has little amounts even though it is not red or pink in color)
Tomato puree, ketchup, sundried tomatoes, and canned tomatoes are also good sources of lycopene. Heating and cooking actually increases levels of lycopene and makes it more bioavailable for consumption.
There are certain lycopene supplements available in the market. Talk to your doctor before including more lycopene in your diet or taking supplements to avoid potential interaction with other medicines or supplements.
https://pubmed.ncbi.nlm.nih.gov/20394143/
https://www.healthline.com/nutrition/lycopene
https://www.webmd.com/vitamins/ai/ingredientmono-554/lycopene
https://www.verywellhealth.com/lycopene-health-benefits-4684446
https://pubmed.ncbi.nlm.nih.gov/25644336/
https://pubmed.ncbi.nlm.nih.gov/26861389/
https://medlineplus.gov/druginfo/natural/554.html#Safety
Rating: 4 / 5
Adam David Rutherford is a British geneticist, author, and broadcaster. He was an audio-visual content editor for the journal Nature for a decade, and is a frequent contributor to the newspaper The Guardian. He hosts the BBC Radio 4 programme Inside Science, has produced several science documentaries and has published books related to genetics and the origin of life.
Adam weaves a fascinating story of human history from its origins to its present- through wars, plagues, kings and queens, families, dynasties, murders, diseases, migrations and plenty of deviant sex (sic).
In this book, Adam tells the story of us: Who we are (in part I) and how we came to be (in Part II). A story not only unique to the individual, but also shared collectively with our species.
The first half is about making sense of the past by putting pieces together from history, archeology, rocks and bones, legends, chronicles and family history. People who are into ancestry will thoroughly enjoy this part.
The second half of this book is about who we are today- about family, health, race and where we might be headed.
This book, as titled, is a braided tale of genetics and history. It contains several storylines drawing from history, archeology, and culture underlined with genetics. Adam uses several examples to illustrate genetic concepts and uses simple language to describe biological effects, which makes for a very good read for beginners and mid level readers in genetics and biology.
Historical accounts of kings and families with genetic conditions are liberally used to elucidate the impact genetic mutations have had on our history (genes shaping our history!).
The author passionately argues that there is no genetic basis to such a thing as race, seamlessly weaving in genetics with his personal stories of growing up as a child with mixed genetic heritage
Adam is a geneticist by training and wears the scientists’ hat throughout this book, which is evident in his generous use of skepticism when using genetic studies to make his point and strictly drawing from them only what is deserved and nothing more. He is acutely conscious of the sensationalism of science in general media.
Overall, this book is a fantastic read. At some places, it comes across as a bit disjointed which is forgivable given the complexity of dealing with multiple and diverse subject matters and having to pull these together in just the right amounts in the right places to carry the narrative.
Satiety is best described as the feeling of fullness or loss of appetite after a meal. It is defined as the physical or psychological satisfaction that one has after consuming a meal. Satiety can be immediate, like the feeling of quenching thirst, or can last for a few hours, like the feeling of fullness after a meal.
Satiety depends on the nutrients in the food or beverage that you’re consuming. When you consume something sugary, like a soft drink, you might feel satisfied for some time, but the feeling of hunger sets in soon after. However, if you consume a sugary drink along with a protein-packed sandwich or other filling foods, the feeling of satisfaction typically lasts for longer. This is because sugar in the liquid form is absorbed and digested easily by the body compared to other nutrients like proteins or starch found in bread. These nutrients take longer to be digested, and hence, the feeling of fullness or satiety lasts for longer. Including fats in your meal leads to longer-lasting satiety. Your body takes a longer time to absorb and digest fats compared to proteins and carbohydrates.
The feeling of satiety can affect how much and when you will eat next.
Every food has its own satiety index. This is why you feel full easily when you consume certain food items compared to others. The satiety index was developed in 1995 in a study published in the European Journal of Clinical Nutrition. 240 calorie portions of popular food items were ranked in comparison to white bread. Boiled potatoes were ranked the highest with a satiety index of 323, while french fries scored 116. This shows how different food items and different methods of cooking can affect the satiety index.
The foods that score more than 100 are considered to be filling, while those that score less than 100 are considered less satisfying. The satiety index of white bread is 100, and this is used as the baseline.
Leptin is termed the satiety hormone. It reduces your appetite and makes you feel full. Another hormone called ghrelin signals your brain to eat. Once you finish your meal, the levels of ghrelin are lowered, and the levels of leptin are increased. Leptin signals your brain to reduce your appetite and stimulate satiety.
In recent times, satiety is termed as the new diet weapon that can help reduce calories by managing hunger. It is considered an important factor in weight management. Consuming foods that are satisfying without excessive calories and a good amount of nutrients can help moderate your calorie intake and manage weight gain.
You feel satiated after a meal due to a number of signals in the body that begins when you consume a food or drink and as they are being processed in the body. These signals, called satiety signals, are generated in response to how filling the food or drink likely is, the sensory experience including appearance, smell, and taste, hormones released, and expansion of the stomach.
The reinforcing value of food and the pleasure one derives from eating, and other appetitive behaviors (smoking, drinking, drug abuse) are related to the activity of the dopaminergic system. Dopamine (DA) is a catecholamine neurotransmitter, chemical messengers that transmit signals between nerve cells. It mainly modulates the reward circuit and may be involved in the individual differences in food reinforcement, eating, and obesity. Several findings suggest that altered dopamine signaling capacity increases the risk of obesity.
Genes are involved in the regulation of energy expenditure, metabolic rate, and body fat accumulations. Changes in certain genes can influence the feeling of fullness after eating.
The DRD2 gene carries instructions for the production of the D2 subtype of the dopamine receptor. When dopamine binds to the receptor under normal circumstances, it reduces the feeling of hunger and increases satiety. Changes in this gene can lower the amount of this receptor, and this can lead to binge eating or overeating.
rs1800497
rs1800497 is a single nucleotide polymorphism SNP in the DRD2 gene. The T allele is the risk allele, and people with the T allele were found to be less sensitive to dopamine activity, have more body fat, and lower satiety responsiveness scores.
The MC4R gene carries instructions for the production of melanocortin 4 receptor. This receptor is responsible for sending signals that make you stop eating after you eat a meal and your stomach is full. When you’re hungry, this receptor is inhibited, and this leads to an increase in appetite. Changes in this gene are found to be associated with obesity.
rs17782313
rs17782313 is an SNP in the MC4R gene. The C allele is the risk allele. People having the C allele are found to have a risk of obesity, higher intake of total calories including fat, protein, and lower satiety scores.
The FTO gene carries instructions for the production of fat mass and obesity-associated protein. Changes in this gene can lead to increased hunger and energy intake.
rs9939609
rs9939609 is an SNP in the FTO gene. People with the AA and TA forms of this SNP were found to have impaired satiety responses.
Factors that influence satiety include
- The portion sizes
- Emotional state
- Variety of foods and drinks
- The social situation around eating a meal including number of people and type of occasion
- Physical activity levels
- Palatability of the meal
Gender
Early satiety is more common in women than men.
Age
Food intake declines with age. An article published in Critical Reviews in Food Science and Nutrition reported that sensory-specific satiety changes with age and is absent in people over 65 years of age. This can explain why older people consume monotonous diets.
Health conditions
Certain health conditions like gastroparesis, some cancers, and cancer treatment can lead to early satiety. Any health condition that impairs the emptying of your stomach can make you feel full faster.
Early satiety occurs when you feel full after eating a small portion of an adequate-sized meal. People with early satiety cannot eat a normal-sized meal and feel full after a few bites. Certain people may also feel nauseous while consuming a normal meal.
Health conditions like gastroparesis, irritable bowel syndrome, certain cancers, and their treatment can cause early satiety. Any condition that impairs the emptying of your stomach can make you feel full faster.
Early satiety is a minor problem, but prolonged early satiety can lead to nutrient deficiencies, starvation, and poor wound healing. It can be an indication of a serious underlying health condition.
You can try to enhance the feelings of satiety to help control how much you eat and manage your weight.
- Include protein in every meal. Protein-packed foods make you feel more full and satisfied and are good for building muscle also.
- High-fiber foods can also make you feel satiated faster and enhance the effect. Include fiber in your diet. Fruits, vegetables, wholegrain bread, cereals are some of the high-fiber foods.
- Opt for lower fat versions of certain foods to manage your fat intake and reduce the energy density of the diet. Energy density is the number of calories per gram of food or amount of energy per gram of food.
- Don’t chew your food very hastily. Chewing your food for longer can make you feel more satiated.
- Try to minimize distractions while eating. Pay more attention to your food. This can also enhance your feeling of satiety.
- Limit your intake of high-calorie drinks like soft drinks. They are less satiating and increase your calorie intake.
- Alcoholic drinks contain a lot of calories and stimulate your appetite. You tend to eat more after consuming alcohol. Try to cut down on alcohol consumption if you want to manage your weight.
If you have early satiety, the treatment usually depends on the underlying cause. Your doctor may ask you to
- Eat multiple smaller meals during the day.
- Reduce the amount of fat and fiber in your meals to help with easy digestion.
- Take foods in the form of liquids or puree.
- Take medication to manage stomach discomfort.
- Take appetite stimulants.
- Minor surgeries in severe cases to meet your nutrient needs.
https://www.sciencedirect.com/science/article/pii/B9780123918826000017
https://www.webmd.com/diet/features/satiety-new-diet-weapon#1
https://pubmed.ncbi.nlm.nih.gov/7498104/
https://www.healthline.com/health/satiety-early#causes
https://www.medicalnewstoday.com/articles/327048#causes
https://www.nutrition.org.uk/healthyliving/fuller/understanding-satiety-feeling-full-after-a-meal.html
Bone mineral density (BMD) or bone density refers to the amount of bone minerals like calcium present in bone tissue. Bone mineral density is an indicator of bone health. Bone health is essential for daily activities and protecting our body. Bones provide support, help us move, protect our brain, heart, and other organs.
The BMD test measures the amount of minerals like calcium present in your bone. This is one of the best ways to keep track of your bone health. The results of this test can tell you how strong or weak your bones are, your risk of weak bones and osteoporosis, whether your osteoporosis treatment is working, and your bones are recovering.
The BMD test is also referred to as Dual Energy X-ray Absorptiometry(DXA).
This test measures your BMD and compares it to a standard established, and gives you a score called the T-score and the Z-score.
A T-score of 0 means your BMD is equal to that of the standard norms set for a healthy young adult and your bones are healthy. Differences between your BMD and the standard norm are reported in terms of standard deviation. A score between -1 and +1 is considered healthy. A score between -1 and -2.5 means you have low bone density or osteopenia. Scores below -2.5 indicate osteoporosis. The more negative the score is, the weaker your bones are, and the more severe your osteoporosis is.
A T or Z-score above +2.5 is an indicator of high BMD.
Once your scores are obtained, your doctor may use a risk assessment tool called FRAX. This is an online fracture risk assessment tool that can calculate a person’s absolute fracture risk. It can also tell you if you have a greater chance of breaking a bone.
The VDR genecarries instructions for the production of the vitamin D receptor. This receptor binds to the active form of vitamin D and modulates several functions in the cell. Vitamin D is essential for the maintenance of bone health by aiding in the absorption of calcium.
*rs7311236 *
rs7311236 is a single nucleotide polymorphism or SNP in the VDR gene. People with the T allele of this SNP tend to have lower BMD than those with the CC type.
TheFGF2 gene carries instructions for the production of basic fibroblast growth factor protein. This protein is involved in several biological processes, including wound healing, limb and nervous system development, and tumor growth.
rs1048201
rs1048201 is an SNP in the FGF2 gene. Carriers of the T allele were found to have a lower spine BMD than those with the CC type.
The LRP5 gene carries instructions for the production of LDL receptor-related protein 5. This protein is present in the outer membrane of several types of cells and is involved in the development and maintenance of certain tissues. It helps regulate BMD.
rs4988321
rs4988321is an SNP in the LPR5 gene. People with the A allele were found to have reduced spine BMD and an increased risk of osteoporosis.
Gender
Women, especially after menopause, are found to be at an increased risk of developing low BMD.
Age
The risk of low BMD and osteoporosis increases with age.
Physical activity
A sedentary lifestyle increases the risk of developing osteoporosis.
Size
An extremely thin person or people with a smaller body frame are at greater risk of developing low BMD.
Diet
You may be at higher risk of developing low BMD if you do not include enough calcium in your diet to meet your body’s requirements.
Smoking and alcohol
The use of tobacco and regular consumption of alcohol can increase the risk of osteoporosis.
Hormone levels
Excess of thyroid hormone can lead to bone loss. The levels of estrogen decrease after menopause, and this can increase the risk of low BMD. Low testosterone levels in men can also lead to bone loss.
Medication
Corticosteroid medications can increase the risk of bone damage on prolonged use. Certain drugs like aromatase inhibitors used to treat breast cancer, anti-seizure medications may increase the risk of developing osteoporosis.
Scelorisng bone dysplasias and osteopetroses are a group of rare genetic disorders with skeletal effects that can lead to a high BMD value. A high bone density may be associated with conditions that increase fracture risk, or it may mask low BMD and affect measurements of fracture risk.
Without proper care, bones can become weaker, and the risk of injury increases. It can lead to fractures which can take time to heal. It can also lead to long-lasting health problems.
When your bone density is lower than normal, it can be an indicator of deteriorating bone health. This means that you have an increased risk of developing osteoporosis. Osteoporosis is a condition in which your bones become weak and brittle. It occurs when the body loses too much bone or makes very little bone to make up for the bone loss. Lower bone density also increases the risk of fractures.
Diet
Make sure you include enough calcium in your diet to meet your body’s requirements and keep your bones healthy. Dietary sources of calcium include almonds, broccoli, dairy products, sardines, and soy products. Your doctor may also recommend supplements if you cannot meet your calcium needs through diet. Other minerals essential for bone health include phosphate and magnesium.
Vitamin D is essential for the proper absorption of calcium. Get enough sun exposure and include Vitamin-D rich foods in your diet. There are supplements available.
Reduce your alcohol consumption and avoid the use of tobacco.
Physical activity
Get active and include some physical activity in your schedule. This helps keep your bones healthy and strong. Physical activity can help manage body weight also.
https://medlineplus.gov/bonedensity.html
https://www.healthline.com/health/bone-mineral-density-test
https://medlineplus.gov/ency/article/007197.htm
https://www.webmd.com/osteoporosis/guide/bone-mineral-density
https://www.bones.nih.gov/health-info/bone/bone-health/bone-mass-measure
https://www.nof.org/patients/diagnosis-information/bone-density-examtesting/
https://americanbonehealth.org/bone-density/understanding-the-bone-density-t-score-and-z-score/
https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/bone-health/art-20045060
