Minimizing Risk Of Osteoporosis
Posted on November 29, 2008, under Health.
Osteoporosis is a bone weakening disease that develops gradually and makes bones fragile.This condition especially affects women as they begin to lose bone density after the age of 30.Though one may be unable to do anything about factors such as genes or menopause which predisposes one to fragile bones, one may change the lifestyle to improve strength and density of the bones.Consider these factors:
- Maintain a healthy body weight as it reduces the risk of Osteoporosis
- Regular exercise and adequate nourishment is essential
- Avoid caffeine, alcohol and smoking
In addition to all this, one must ensure adequate calcium intake.Also the right kind of exercise improves calcium absorption in the bones.There are two types of exercise that helps strengthen bones weight bearing and resistance training exercises.Weight bearing exercises are those in which the bones and muscles work against gravity, like walking, jogging, dancing, tennis, golf and soccer.Resistance training exercises on the other hand use resistance to strengthen the bones and muscles.
While some may say that you can never know when your bones gain strength, it is not true.Though not visible, one can feel the strength in the bones while playing a game.Also people say weight bearing exercises are for those who are fit and athletic.But reality is that weight bearing exercise are for all fitness levels and ages.
Food for the bones:
As per research many women consume less than half the amount of calcium required for maintaining healthy bones.An appropriate calcium intake falls between 1000 and 1200 mg per day.Calcium rich foods include milk, yougurt, orange juice, cheese, sardines, oysters, green vegetables, beans and broccoli.
- Vitamin D is required to absorb calcium.The daily recommended intake is 1000 mg.Foods containing vitamin D are milk, egg yolk, tuna and salmon.
Jacqueline on November 29, 2008
Thanks for the basic info — I’m new to this topic. You might want to read the osteoporosis/osteopenia info at womentowomen.com — it’s been really helpful to me! http://www.womentowomen.com/bonehealth/osteoporosis.aspx