One of the steps that is essential to preventing and/or reversing osteoporosis is exercise. A lack of exercise results in an inactive lifestyle, which in turn leads to poor posture, poor balance, and weakened muscles, which will encourage the loss of bone mass. Regular exercise will prevent you from developing these symptoms. Each person’s exercise regimen will be different, as it is influenced by a variety of things: age, severity of osteoporosis, medication, fitness, and other medical conditions. Because of the complexity in creating a suitable exercise programme, you should strongly consider visiting a personal trainer. In the case that you have serious osteoporosis, always get your doctor’s opinion when beginning or altering your exercise regimen. There are 3 types of exercises that best for treating osteoporosis. Weight-bearing exercises, such as walking, jogging, and dancing, will increase your bone density. The idiom “what doesn’t kill you makes you stronger” is applicable to bones. Your bones, when put under stress, will recover and become stronger than they were before. As long you are careful not to push too far and accidentally break them, your bone density will increase as a result of the exertion. Resistance training (free weights, resistance bands) works in a similar fashion to the weight bearing exercises, and will increase your bone density, as well as muscle strength. The third type of exercises that are those that improve your posture and balance, such as tai chi. These exercises will not make your bones stronger, but they will alleviate problems that are common to osteoporosis sufferers. If you improve your balance you are less likely to fall, and therefore are at less risk of breaking your bones. Swimming and water-based exercises will not work well for improving your bone strength, since the water will offset your body weight. However, if you have severe osteoporosis or are incapable of doing other exercises, these are good places to start. Some exercise is better than none at all. Similarly, walking is not ideal for treating osteoporosis, unless it is done at a fast past or on difficult terrain, but once again, it is better than nothing at all. There are some exercises that osteoporosis sufferers should avoid, as they risk causing a fracture. Exercises involving sudden forceful movement, forceful twisting, or forward flexion of the spine are all dangerous to attempt if you have low bone density. There is no perfect amount of exercise for people with osteoporosis since there are many variables, but you should aim for:
When beginning your regimen, start at a low level, and work your way up to the more intensive exercises as you build strength. Diving straight in and beginning with intensive exercise is actually more likely to cause a fracture than help you, since your body is not used to the exertion. Exercise is only one part of increasing bone density. Osteoporosis is caused by a calcium deficiency, so you will need to adjust your diet in conjunction with exercise in order to reduce your risk of fractures. A diet rich in calcium and vitamin D that includes foods such as fish, dairy, eggs, mushrooms, and tofu will go a long way to restoring bone density. Avoid alcohol and smoking as much as possible since this affects your bones, and ask your doctor about taking calcium or vitamin D supplements. A combination of diet and exercise can work wonders to reduce the symptoms of osteoporosis, or even prevent it from happening in the first place. Click here for information on bone density tests. Click here for further reading.
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It comes as no shock that a toxin such as alcohol would have a prolonged effect on the body, however, on the topic of Osteoporosis, heavy alcohol consumption as an adolescent or even young adult can radically affect the growth of your bones from an early age, increasing the risk of being diagnosed with the crippling condition. Because calcium is an essential nutrient for a healthy bone structure, we need to properly absorb it in order for our bones to gain full strength as a young adult. Introducing alcohol reduces the effectiveness of the body from utilizing calcium to create strong bones. In some cases depending on how much alcohol is consumed versus how much calcium is in your daily diet, drinking alcohol will leech calcium from your system. If you are a regular drinker, for example 2 to 3 ounces (as little as 100ml) the stomach can become overly acidic which will reduce the effectiveness of calcium absorption. Primal Kaur, Osteoporosis specialist with Temple Uni Health System in Philadelphia, USA says that alcohol interferes with the pancreas and its absorption of calcium and Vitamin D, which helps with encouraging the body to properly absorb calcium. Women in particular can suffer from lowered estrogen levels, which can lead to irregular periods. With lowering estrogen levels, the bodies natural “bone remodelling” slows down, and can lead to bone degradation. To go along with the hormone changes, your stress receptor levels raise the cortisol levels in the body, which can create a spiral effect on your body where stress leads to drinking, and drinking leads to more stressors. Men will suffer similar effects on the body, where testosterone levels are lowered, which leads to lowered libido levels and a myriad of other issues that can arise which are also cortisol (stress) boosting, which again will lead to a potential bad cycle of stress and drinking alcohol. In both men and women, excess alcohol consumption kills off osteoblasts, which are known as the bone making cells. To add to the issue, the nutritional deficiencies from heavy drinking may lead to peripheral neuropathy (Nerve damage to your hands and feet). Heavy drinkers should be very careful as constant alcohol abuse can lead to a compromised balance, which will eventually lead to falls with a lowered bone structure. Want to access your risk of bone fractures? You can find bone density scans at an affordable price here! If you are worried, simply put your drinking on hold and go see a health professional, get a personal trainer to help with your fitness and resistance training. Just those couple of steps above can see the density of your bones can be partially restored and possibly start to increase again. If you’re a smoker, then your problems with your bones could be compounded and be even worse. Quitting both habits immediately is the best form of seeing your bones become healthy again. What you can take away from this post? You will not see the fruits of your habits for many years, but that does not mean you will not suffer later in life for today's choices. Be proactive now, so that you can be active in the future. Further Reading THE GOOD
Calcium Calcium is essential for having strong bones and preventing osteoporosis. Calcium can be found in green, leafy vegetables, almonds, legumes, and cereals, but the easiest way to get calcium is dairy. 250 millilitres of milk gives the same amount of calcium as 5 cups of broccoli, or 165 grams of almonds. Three serves of dairy a day is sufficient, and one serve is equivalent to 250 millilitres of milk, 200 grams of yoghurt, or 40 grams of cheese. Dairy is high in fat, so consider reduced or low-fat dairy products instead - these usually contain a similar amount of calcium. Teenagers, women over 50, and men over 70 require slightly more calcium than usual. Vitamin D Vitamin D helps the body to absorb calcium, so not having enough vitamin D means you have to consume more calcium to achieve the same effect. The easiest way to get Vitamin D is exposure to the sun, as human skin produces vitamin D when exposed to sunlight. Osteoporosis Australia recommends eight minutes exposure, 4 to 6 times a week. If you have fair skin, consider avoiding doing this between 10am to 2pm to avoid sunburn. THE BAD Increasing your bone density is not limited to adding foods to your diet, it also includes removing some foods. Certain nutrients act in the opposite way to vitamin D, inhibiting your body from absorbing calcium, therefore contributing to low bone density and osteoporosis. These nutrients are: Sodium Sodium, if consumed in the appropriate amounts, is fine. The problem is that salt is everywhere, and many people consume double the recommended daily sodium. To avoid salt, remove fast food and processed foods from your diet. Processed meats, frozen meals, bread, and breakfast cereal all contain large amounts of sodium. If you have difficulty lowering your sodium intake, try increasing your potassium intake (bananas, tomatoes, orange juice), as this will help decrease the loss of calcium as a result of excess sodium. Phosphoric Acid Many popular soft drinks contain phosphoric acid, which will cause your body to lose calcium. The occasional soda is fine, but like salt, many people consume far too much soda. In addition to this, soft drink contains no calcium, and people choose soft drinks over drinks that do contain calcium, such as milk or orange juice. Caffeine Caffeine also causes your body to lose calcium, at a rate of about 6 milligrams of calcium per 100 milligrams of caffeine. Caffeine is found in large quantities in coffee, and some soda. Whilst tea also contains caffeine, studies show that tea does not affect bone density, so consider switching from coffee to tea in order to get your morning caffeine. When you consider that many people’s routine consists of coffee in the morning, soda in the afternoon, and alcohol at night, in conjunction with a diet that is high in salt, it is easy to understand why osteoporosis is such a common problem in Western societies. Manage to cut out these problematic food and drinks, whilst increasing your calcium and vitamin D intake, and you’ll have no problems with low bone density and osteoporosis. Osteoporosis Australia Further reading here. Osteoporosis (and its precursor, osteopenia) is a loss of bone mass that makes it much easier for bones to fracture. While osteoporosis is very common in elderly people, it is entirely preventable. One of the most important ways to prevent osteoporosis is exercise. An inactive lifestyle, poor posture, poor balance, and weak muscles all encourage the loss of bone mass, whereas exercise lowers the rate at which bone density is lost. Each exercise programme to combat osteoporosis will be different, as it depends on a variety of factors, such as age, severity of osteoporosis, fitness, medication, and other medical concerns. Because of this, it is worthwhile to visit a personal trainer in order to determine what sort of regimen is right for you. If you have severe osteoporosis, always consult your doctor before beginning or altering your exercise regimen. Generally, the exercises that are best for treating osteoporosis are:
Swimming and water-based exercises are not suitable for improving bone density, since the buoyancy of the water counteracts gravity. However, if you have severe osteoporosis and other exercises are beyond your current capabilities, this is a good place to start. Similarly, walking is not a great exercise, unless it is done at fast pace, for extended periods of time, or on difficult terrain, but it is a good place to start to slowly introduce exercise. If you have osteoporosis there are certain exercises that you should avoid, as they risk causing a fracture. Exercises that involve sudden, forceful movement, exercises that involve forceful twisting, exercises that involve forward flexion of the spine (such as sit-ups), or exercises that are likely to make you fall are all dangerous if you have osteoporosis. There is no perfect amount of exercise for people with osteoporosis since there are many variables, but you should aim for:
Always begin your exercise routine at a low level, and slowly increase the intensity as you build strength. Jumping straight into intensive exercise isn’t going to help, and is more likely to actually cause a fracture, since your body is unaccustomed to the effort. Exercise is only one part of increasing bone density. Osteoporosis is caused by a calcium deficiency, so you will need to adjust your diet in conjunction with exercise in order to reduce your risk of fractures. A diet rich in calcium and vitamin D that includes foods such as fish, dairy, eggs, mushrooms, and tofu will go a long way to restoring bone density. Avoid alcohol and smoking as much as possible since this affects your bones, and ask your doctor about taking calcium or vitamin D supplements. If you suspect you have osteoporosis or osteopenia, you can undergo a bone density test. These tests are cheap, painless, and the professionals that administer the test can answer any further questions you have regarding brittle bones. A combination of diet and exercise can work wonders to reduce the symptoms of osteoporosis, or even prevent it from happening in the first place. You can find a bone density test here. You can find more information here. |