Win the fight against osteoporosis, reduce your risk of falling, and stay active!
As long as you’re able to do the activities you want, you probably don’t give your bones a second thought. But did you know that after age 30 you start losing bone density? In fact, women will lose up to 20 percent of bone mineral density in the five to seven years after menopause. And by age 65 men and women lose bone density at the same rate. Sadly, loss of bone mass often ends up causing life-changing fractures. The good news is you don’t have to wait for a fall or break to fight the disease.
If you think of your body as a building, your bones are the framing. Without strong bones the whole thing would collapse. And that’s a good analogy for what happens when we don’t take good care of our bones. Over time, the body loses more and more bone, until we develop osteoporosis and it “collapses,” in the form of bones fracturing.
Here are the tips to fight back with OSTEOPORIS!
Nutrition for Strong Bones
If you want to build stronger bones, you need three key elements: calcium, protein, and vitamin D. Bones are largely made up of a protein — collagen — bound together by calcium and other trace minerals). Vitamin D helps your body absorb calcium so it can do its job building strong bones.
Exercise Your Right to Strong Bones
One way to see just how important exercise is to bone health is to look at what happens to bone strength when people don’t exercise.
People who have been put on bed rest, people who undergo limb immobilizations, and astronauts, who have very reduced physical activity because of the minimal actions of gravity and muscles pulling on the bone — they all see a rapid and profound effect on the skeletal system.
People confined to bed rest for even four months lose about 10% of their bone density in critical regions of the skeleton. It takes a very long time to get that back.
Weight-bearing exercise can build about 1% to 3% of bone. That may not sound like a lot, but exercise may also strengthen existing bone in ways that are harder to quantify. Weight-bearing exercises include walking, dancing, jogging, playing tennis. Being physically active, being up on your feet and doing a variety of things.
When the muscles pull against the bones during exercise, it stimulates the bones and tells them that they are needed. Any weight-bearing exercise such as walking, hiking, climbing stairs and weightlifting can increase bone density. As little as 15 to 30 minutes a day can be helpful. Weightlifting does not need to be with heavy weights either, it can be with as little as 2 – 5 pound hand or ankle weights. Or you can use your own body weight and let gravity to do the job. Floor exercises such as leg lifts and sit ups, will work just fine. Exercises such as swimming and cycling though great for muscle strength and fitness are not weight-bearing so aren’t the most beneficial for your bones.
Significant bone loss has been found in men and women who smoke, and the more and longer you smoke, the greater your risk of fracture. Some studies even suggest that secondhand smoke exposure in youth can increase the risk of low bone mass as an adult.
KEEP YOUR STOMACH ACID
Many people are on acid blocking drugs, such as Nexium, Protonix, Prevacid, Tagamet, and Zantac, for problems such as heartburn and hiatal hernia. Stomach acid is necessary to absorb minerals such as calcium, magnesium, and zinc. Blocking stomach acid significantly increases the risk of osteoporosis.
These drugs were meant to be used for six to eight weeks at a time, not for years at a time! In fact, most heartburn symptoms are not due to excess stomach acid. Two thirds of the patients on acid blocking agents have too little stomach acid, not too much!
Stress raises cortisol levels. If cortisol levels are high for long periods of time it can cause bone loss. Cortisol antagonizes insulin and leads to insulin resistance, eventually raising the blood sugar and causing calcium loss in the urine. As little as 25 teaspoons of sugar can cause calcium to be lost in the urine.
Stress reduction can include specific activities aimed at invoking the “relaxation response” such as yoga, tai chi, meditation, massage and prayer.
Physical therapy and custom orthotics has great
Folks I hope that I was able to give you helpful insights on how you can better take care of your body.