Osteoporosis Protect Yourself
Osteoporosis is a disease that weakens the bones. This disease can cause small fractures in the bones, loss of hight, Dowager’s hump and increase the chance if broken bones. The misconception is this only effects women, but it can effect any sex and any age. As bone loss occurs over years normal stress on the bones such as sitting, standing, or even coughing can cause fractures.
Women are more likely to get osteoporosis then men, but men also suffer from osteoporosis. Family history is a good way to determine if you might be at risk of osteoporosis. Any age can be at risk but the older you are the greater the risk becomes. Small bones thin women and men have a greater risk of developing osteoporosis. Smoking has also shown to increase the risk of osteoporosis.
It is a god idea to get a bone mineral density test to determine the strength of your bones. The good news is there are proven ways to prevent osteoporosis. Exercise and living a healthy lifestyle has been shown to keep your bones and muscles stronger. The best program is to incorporate a resistance routine 3-4 times a week along with aerobic exercise 5-7 days a week.
Resistance training are exercises that use weights, machines, bands and bodyweight exercises. These exercises will also keep your muscles strong helping you keep your balance. This will help prevent falls that may cause breaks and or fractures. A study has shown there to be a significant increase in bone density in the spine and hips from postmenopausal women who engaged in a strength training program for a year. We start losing muscle mass after the age of 30. This is one reason why our metabolism slows down and we feel weaker. A strength training routine can help prevent and or slow down muscle loss as we age.
Getting enough calcium in your diet will help keep your bones strong. It is recommended to get 1,000 milligrams each day for premenopausal women and 1,200 milligrams for post menopausal women.
Milk, dairy products, dark green vegetables, are a great source of calcium. Vitamin D helps the body absorb calcium. Eggs, salmon, and milk are a good source of vitamin D.
Always get clearance from your physician before taking any supplements and engaging in any physical activities.