Offset osteoporosis through exercise and nutrition
Osteoporosis literally means ‘porous bones’ and individuals with osteoporosis are at an increased risk of fracture. The hip, spine and wrist are the most common fracture areas and statistics show that after the age of 50, 20 per cent of men and 50 per cent of women will suffer a bone fracture as a result of the disease.
There are several identifiable risk factors that increase your susceptibility to osteoporosis but, equally, there are many positive steps that you can take to offset your chances of becoming a sufferer. Until osteoporosis strikes, most people are completely unaware that they may be susceptible, so read on to check out how you can limit your osteoporosis risk through:
Correct nutrition around exercise
Everyone is potentially at risk of suffering from osteoporosis, because as we age, bone loss occurs. There are also additional risk factors that can add to your susceptibility, including:
Due to falling oestrogen levels through early menopause, early hysterectomy or cessation of periods, bone turnover is reduced. Poor diet and excessive exercise can lead to temporary loss of periods, so nutrition and exercise considerations are important.
Low levels of testosterone can lead to bone loss. This is a less likely occurrence than low oestrogen levels in women, but it has the same effect on bone strength.
A high alcohol intake reduces absorption of vitamin D which is needed to transport calcium (a key mineral for bone strength). Very recent studies have found that low alcohol consumption ( as little as three standard measures of less alcohol per week) may contribute to bone health but further research is needed.
A close family history (parents) of osteoporosis, particularly hip fractures, increases your chances of becoming a sufferer.
Lack of physical activity
An absence of both weight bearing activities such as walking and insufficient resistance training results in a weakened skeleton.
If you are a smoker, in addition to other health problems, smoking has a toxic effect on your bones. The only cure is to give up!
Low calcium intake
Calcium is the key mineral for bone strength and approximately 99 per cent of calcium in the body is found in the bones and teeth. A deficiency will contribute to a higher risk of osteoporosis.
Here’s our guide on how to beat osteoporosis through exercise and nutrition
Conclusions about exercise and nutrition
Osteoporosis is known as the ageing disease, but by following sensible exercise, lifestyle and nutrition habits, your chances of becoming a sufferer are significantly reduced. Additionally, the payback that you gain from your anti-osteoporosis focus extends further than simply just good bone health. Following the guidelines, will also significantly contribute to a good all-round health and fitness programme with an extensive range of benefits as well.