When bones get old, they tend to become less dense, weakening their structure. These weak bones begin to get tiny fractures. Because of their size, one of these fractures isn’t really a problem; however, if your bones are fragile enough for you to have osteoporosis, you will have many of these tiny fractures. In the end, they add up to a big problem.The thing to know is that most osteoporosis cases are preventable. By following a few tips, you can keep your bones strong and dense, keeping you healthy for a long time.
* Get plenty of calcium. Calcium is the building block of bones. If we’re short on calcium, then we can’t make our bones as dense and strong. You can get calcium through milk and yogurt, but also from green leafy vegetables and various soy products. If need be, you can also take a calcium supplement.
* Get other essential nutrients. Calcium is actually no good if you don’t have Vitamin D, which allows you to absorb the calcium. During the summer, the best source of Vitamin D is the sun. During the winter you can try tanning beds, or try fortified products like Vitamin D milk and certain breakfast cereals. Other nutrients that are essential to keeping your bones strong are: Vitamin K, phosphorous, Vitamin C, magnesium, copper, manganese, zinc, iron, boron, and , protein. Unless you eat the world’s healthiest diet, it’s best to start taking a daily multivitamin.
* Perform weight bearing exercise. You don’t need to start a weight training regimen at the gym. In fact, most women can get the appropriate amount of exercise simply by walking (you’re “bearing” your body weight). Getting up and moving for a few minutes every day is important for keeping bones strong. If you can exercise more, you should do so. Exercise is important for maintaining a healthy weight, another good way to keep osteoporosis away. Just remember, losing too much weight is a good way to lose bone mass as well.
* Drop bad habits. While having the occasional drink has actually been shown to improve the condition of your bones, you start to cause damage if you drink alcohol excessively. Smoking can also cause an increased fracture risk. Plus, quitting smoking is a good healthy choice all around.
* Start Early. Most women wait until the first signs of menopause to start worrying about osteoporosis prevention. While menopause is when bones start to deteriorate faster, if you have weak bones to begin with, adding preventative measure may not do a whole lot of good. You should take the steps above as early as possible, and pass them on to your daughters too.
The best part about taking these smalls steps is that they’ll also help prevent other conditions besides osteoporosis. In no time, you’ll be well on your way to a healthier, happier life.
Make it a great day!
Chris Walker is the founder of Chris Walker's Fitness located in Kitchener, Ontario. Chris manages several certified trainers, (CFT) within his organization and actively works with medical doctors and health care professionals in helping their patients to reduce bodyfat restore musculoskeletal strength and gain control over their blood sugar readings, good and bad blood fats and blood pressure readings, among other critical fitness issues. Chris has helped people to get in shape for their wedding day as well as people battling severe obesity. Chris likes to focus on functional training and likes to incorporate his martial arts background into his programs. Chris is a firm believer of a strong mind and guarantees results for those who don't mind a little hard work. Chris is a member of International Sports Sciences Association, (ISSA) and Canfitpro Organization. Chris has made media appearances on Global Television, Rogers Daytime, The Record News Paper and is a published author of many health and fitness related articles and books.
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