Break Free: A Guide for Bone Health
We all know working out aids in forming muscles and
depleting certain amounts of fat mass. However, did you know that staying active
also promotes bone health and that throughout your life, you constantly lose
old bone while you make new bone?!! Many of you may think that bones are hard
and lifeless, but they are actually living, growing tissue! The skeletal system
is the framework for movement and structure, so it is crucial to take strides
to prevent any bone damage. Osteoporosis is a disease of the bones where the rate
of bone loss is greater than bone formation. As individuals, we have this sense
of invincibility to the world around us and especially to health conditions. Sadly,
osteoporosis is a very common disease resulting in 54 million Americans
diagnosed! This adds up to 1 in 2 women and 1 in 4 men diagnosed over the age
of 50. The optimal time periods to greatly increase bone density and health is
during the adolescent years. However, do not fret! There is still time to make
a change and move those bones!
Exercise works on bones much like it works on muscles — by
making them stronger. Because bone is a living tissue, it changes in response
to the forces placed upon it. When you exercise regularly, your bone adapts by
building more cells and becoming denser.There are two types of exercises that are important for
building and maintaining bone density: Weight-bearing and muscle-strengthening
exercises
Weight-bearing Exercises:
These exercises include activities that make you move against
gravity. The categories of weight –bearing exercises include high-impact or
low-impact. High-impact exercises help build strong bones while low-impact can
also build up bone and are a safe alternative if you are unable to perform
high-impact exercises. Examples of each include:
High-Impact:
Dancing, Jogging/running, Jump roping, High-Impact aerobics, Stair climbing,Tennis
Low-Impact:
Using elliptical training machines, Doing low-impact aerobics, Using stair-step machines, Fast walking on a treadmill or outside
Muscle-Strengthening Exercises:
These exercises move your body, a weight or any other
resistance against gravity. Examples include:
Lifting weights, using elastic bands, machine weights, and
lifting your own body weight.
Check out this link for some exercise ideas. Remember to always consult a physician before starting a new exercise routine especially if you are diagnosed with Osteoporosis. http://nof.org/articles/543
Calcium and Vitamin D to the Rescue!
Calcium is the most abundant major mineral in the body and
combines with phosphorous to form healthy bones and teeth. These two major
minerals make up 75% of the bodies total mineral content. Calcium also plays a
role in muscle action, blood clotting, nerve transmission, activation of
enzymes, and transports fluid across cell membranes. More than 75% of adults
consume less than the recommended daily allowance (RDA) of calcium. The
inadequate calcium intake forces the body to draw from its bone's calcium
reserves to restore the deficit. The deficiency may cause osteoporosis in adults and rickets or the weakening of bones in children.
Americans now drink far less milk than soft drinks roughly estimating 23
gallons of milk versus 49 gallons of soft drinks.
Vitamin D plays an important role in protecting bone and is
required for your body to absorb calcium. The best source of vitamin D is through
sunlight. Keep in mind that sun exposure causes skin damage and while sunblock
helps prevent UV damage it blocks vitamin D uptake. Vitamin D is naturally
available in only a few foods, including fatty fish like wild-caught mackerel,
salmon and tuna. Vitamin D is also added to milk and to some brands of other
dairy products, orange juice, soy milk and cereals. If still low in vitamin D,
speak to your health care provider about other options to boost your vitamin D
uptake such as vitamins.
The Silent Disease:
Osteoporosis is often considered the silent disease. People
are unable to feel bones getting weaker until a fracture occurs. Osteoporosis
is a serious disease that results in a lowered quality of life. Daily
activities become strenuous and many patients reside in long-term nursing home
care. Both men and women are at risk for osteoporosis but women are at a higher
risk. In the five – seven years
following menopause, a woman can lose up to 20% of her bone density. A woman’s
risk of breaking a hip due to osteoporosis is equal to her risk of breast,
ovarian and uterine cancer combined. In addition, a man age 50 or older is more
likely to break a bone due to osteoporosis than he is to get prostate cancer. The
National Osteoporosis Foundation lists both controllable and uncontrollable
risk factors for osteoporosis.
Uncontrollable Risk Factors:
Being over age 50.
Being female.
Menopause.
Family history of osteoporosis.
Low body weight/being small and thin.
Broken bones or height loss.
Controllable Risk Factors:
Not getting enough calcium and vitamin D.
Not eating enough fruits and vegetables.
Getting too much protein, sodium and caffeine.
Having an inactive lifestyle.
Smoking.
Drinking too much alcohol.
Losing weight.
