How to reverse or prevent osteoporosis: the silent health threat to millions of Americans.
Osteoporosis is a major health threat for 44 million Americans every year. 1 out of 2 women and 1 out of 8 men will get osteoporosis. If you're a woman 50 or over listen up: ½ of all women in this age bracket don't even know they have low bone mass. Osteoporosis puts people at a higher risk for painful fractures and decreasing your ability to lead a functional life. Osteoporosis isn't picky either as it has lots of bones to choose from.
You have 206 bones in your body. So what do you think all these bones do? They aren't just holding you up. Your bones are living storing materials. Think of your bones like a savings account. Bones have a storage vault: 95% of your body's calcium is stored in your bones. You see, your body absolutely NEEDS calcium to survive. Calcium is even more important for nerve conduction, muscle contraction, and blood clotting. Calcium actually helps your heart contract because your heart is a muscle. So given a choice between making your heart beat or thinning your bones, your body will withdraw from your bone account leaving your savings weak, thin and frail. And that's how you get Osteoporosis. You survive, but may be bound to a wheel chair and/or suffer a debilitating fracture. Osteoporosis is the most common cause of hip fractures, a tragedy that I am called upon to treat regularly. Hip fractures are painful and can result in permanent loss of independence and even death. Preventative action should be taken now. Weight Bearing and resistance exercises play an important role in Osteoporosis prevention and treatment. The earlier you begin to build a deposit in your bone bank, the healthier you will be.
Your bones are very complex living cells. Bones are not hollow: unless you look inside the middle of a bird bone. But if you haven't noticed, we don't fly too well. There is blood formation within your bones. Red cells carry oxygen and white blood cells to defend us against disease.
44 million Americans have low bone mass resulting in debilitating hip fractures and painful wrist fractures. The best exercises to increase bone density are weight bearing and gravity resistant activities. In order to build bone mass you need to overload your muscles with weights. Weights are not only great for changing the architecture of your bones, they also are readily available and keep you more functional with your activities of daily living.
6 Tips for Healthy Bones:
1. Do strength training 3 days a week every other day.
2. Ask your Doctor about a bone density test.
3. Check with your Doctor about medications that slow bone loss.
4. Eat a well balanced diet that includes the recommended daily amount of calcium for your gender and age.
5. Calcium is more readily absorbed with vitamin D. Talk to your Doctor about the correct amount.
6. To decrease falls that could lead to fractures, practice balance exercises."
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