As we age our bodies lose and create bone tissue at the same time. In theory every decade a body’s skeleton is entirely replaced with new tissue.
Bones stay healthy and strong when resorption and creation of bone tissue is balanced. Without this equilibrium osteoporosis occurs. Bone loss may be lessened with regular exercise and nutritional diet.
Who Suffers From Bone Loss and Why
Fifty percent of women over 80 years of age suffer from bone loss while only 10 percent of the men are affected by osteoporosis. Males generally begin to lose bone mass when reaching their 70s and experience a decrease in testosterone. Women who are menopausal may have bone loss due to a reduction in estrogen levels. The Arthritis Foundation estimates over 25 million Americans are living with osteoporosis. An estimated 1.5 million fractures occur annually due to the disease. Thin bones are a hereditary factor in some families, however osteoporosis is not genetic.
Exercise Makes a Difference
Strong healthy bones result with regular exercise.
Specific exercises for bolstering bones are: weight bearing exercises such as high or low impact; muscle strengthening; resistance exercises; weight lifting and using weight machines. Functional movements such as straightening the body when lifting your tip toes or raising your heels up and down 10 times are easily done anywhere.
Check with your doctor to learn how much and what type of exercises you are able to do safely. Yoga and Pilate may place you at risk for breaking bones if you have an osteoporosis diagnosis.
A Word About Supplements
When using supplements be cautious. Calcium is known to be an essential mineral for bone strength. Vitamin D is likewise needed to help bodies absorb calcium. An unacceptable high level of the fat-soluble vitamin D in systems causes calcium to be drained from bones and moved to heart and lungs. Vital organs are then impaired.
Eat Healthy Foods
Physicians, when addressing health issues, encourage patients to eat nutritious foods. Processed foods are harshest on bodies but many of them are healthy in their natural state. When processed they contribute to bone loss.
Consider engaging a dietician or nutritionist to learn if the foods you are eating have the affects you want. A nutrition and diet professional is able to design meals to help keep your bones strong and healthy. Certain foods complement each other and aid in absorption of nutrients. A trained professional is able to explain in detail how diets are designed to work best.
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