S
scorpio
Guest
I found this article interesting, my mother suffers from disabeling osteoporosis. Scorp
BUILDING BETTER BONES-by Sean Kenny
As we age, bone mass can deteriorate and makes us susceptible to serious injury. The more porous the bones become, the more weakened and brittle they become.
Broken bones, loss of height and restricted mobility can lead to a greatly diminished quality of life.
The disease in which this bone loss occurs is osteoporosis. While men can suffer from osteoporosis, it is more common in women. In fact, 1 in 3 women over the age of 50 has osteoporosis. Unfortunately, only a small number of women with osteoporosis have been diagnosed or treated.
Bone loss accelerates after menopause, mainly due to decreasing levels of estrogen, but can begin deteriorating in people as young as 30 years of age.
Some of the risk factors associated with osteoporosis include: family history of osteoporosis, Caucasian or Asian descent, thin or small build, smoking, too much alcohol, too little exercise and early menopause (before age 45).
While osteoporosis affects many individuals, the devastating effects can be stopped and in some cases, even reversed.
The two most important lifestyle changes you can make to prevent bone loss are exercise and proper nutrition. Let's look at the basics of each.
EXERCISE: BUILD MUSCLE, BUILD BONE
It has been demonstrated in numerous studies that weight training increases bone mass and can slow the process of osteoporosis. By "directly loading" or applying resistance to bone, bones thicken and become more dense, an effect known as Wolff's Law. This resistance can not only come from free weights and machines, but even your own body weight.
For maximum benefits, choose free weights such as barbells and dumbbells and perform exercises in which you can safely squeeze out two to three sets of ten repetitions. Ideally, incorporate exercises that provide a resistance that directly loads the hip, spine and other major skeletal bones.
Exercises such as the shoulder press, squat, chest press and deadlift are ideal. If you are new to resistance training, please seek guidance from your doctor or qualified fitness trainer for the specific details of each exercise. Perform the above exercises, with others in your routine, three times per week.
By "directly loading" or applying resistance to bone, bones thicken and become more dense.
As previously mentioned, just bearing your bodyweight can also increase bone density, running, jogging, stair climbing machine (don't lean on the rails!), skating and just plain walking can not only help strengthen your heart, lungs and manage body fat, but increase bone mass as well! Try to get in three sessions per week. Follow your cardiovascular work with your weight training and you've got a very effective exercise program.
BONING UP ON NUTRITION:
Eating well-balanced meals is important for anyone seeking good health. For those at risk for osteoporosis good nutrition is simply not just a leisurely pursuit, it is crucial. Calcium is the most vital mineral to those at risk for osteoporosis. It is advised that women consume 1500 mg. of calcium per day. Excellent calcium sources include: milk, yogurt, cheese, sardines, and even raw seaweed or kelp (3½ oz. contain an incredible 1,093 mg)! Orange juice and many other products are now also being fortified with calcium. If you're lactose intolerant or just need extra help getting enough calcium in your foods, there are many over-the- counter supplements available. Ask your local pharmacist.
In some cases, your doctor may even prescribe hormone replacement therapy to help manage your osteoporosis.
While osteoporosis is common, it doesn't have to rob you of your quality of life. Diagnosis is usually quick and simple.
Medication, combined with proper diet and exercise, can greatly improve the condition. Make no bones about it: get checked today to insure a better, more enjoyable tomorrow!
BUILDING BETTER BONES-by Sean Kenny
As we age, bone mass can deteriorate and makes us susceptible to serious injury. The more porous the bones become, the more weakened and brittle they become.
Broken bones, loss of height and restricted mobility can lead to a greatly diminished quality of life.
The disease in which this bone loss occurs is osteoporosis. While men can suffer from osteoporosis, it is more common in women. In fact, 1 in 3 women over the age of 50 has osteoporosis. Unfortunately, only a small number of women with osteoporosis have been diagnosed or treated.
Bone loss accelerates after menopause, mainly due to decreasing levels of estrogen, but can begin deteriorating in people as young as 30 years of age.
Some of the risk factors associated with osteoporosis include: family history of osteoporosis, Caucasian or Asian descent, thin or small build, smoking, too much alcohol, too little exercise and early menopause (before age 45).
While osteoporosis affects many individuals, the devastating effects can be stopped and in some cases, even reversed.
The two most important lifestyle changes you can make to prevent bone loss are exercise and proper nutrition. Let's look at the basics of each.
EXERCISE: BUILD MUSCLE, BUILD BONE
It has been demonstrated in numerous studies that weight training increases bone mass and can slow the process of osteoporosis. By "directly loading" or applying resistance to bone, bones thicken and become more dense, an effect known as Wolff's Law. This resistance can not only come from free weights and machines, but even your own body weight.
For maximum benefits, choose free weights such as barbells and dumbbells and perform exercises in which you can safely squeeze out two to three sets of ten repetitions. Ideally, incorporate exercises that provide a resistance that directly loads the hip, spine and other major skeletal bones.
Exercises such as the shoulder press, squat, chest press and deadlift are ideal. If you are new to resistance training, please seek guidance from your doctor or qualified fitness trainer for the specific details of each exercise. Perform the above exercises, with others in your routine, three times per week.
By "directly loading" or applying resistance to bone, bones thicken and become more dense.
As previously mentioned, just bearing your bodyweight can also increase bone density, running, jogging, stair climbing machine (don't lean on the rails!), skating and just plain walking can not only help strengthen your heart, lungs and manage body fat, but increase bone mass as well! Try to get in three sessions per week. Follow your cardiovascular work with your weight training and you've got a very effective exercise program.
BONING UP ON NUTRITION:
Eating well-balanced meals is important for anyone seeking good health. For those at risk for osteoporosis good nutrition is simply not just a leisurely pursuit, it is crucial. Calcium is the most vital mineral to those at risk for osteoporosis. It is advised that women consume 1500 mg. of calcium per day. Excellent calcium sources include: milk, yogurt, cheese, sardines, and even raw seaweed or kelp (3½ oz. contain an incredible 1,093 mg)! Orange juice and many other products are now also being fortified with calcium. If you're lactose intolerant or just need extra help getting enough calcium in your foods, there are many over-the- counter supplements available. Ask your local pharmacist.
In some cases, your doctor may even prescribe hormone replacement therapy to help manage your osteoporosis.
While osteoporosis is common, it doesn't have to rob you of your quality of life. Diagnosis is usually quick and simple.
Medication, combined with proper diet and exercise, can greatly improve the condition. Make no bones about it: get checked today to insure a better, more enjoyable tomorrow!
