Osteoporosis is a chronic, progressive condition in which bone density deteriorates, leading to fragile bones and an increased risk of fracture. The whole skeleton can be effected, but the sites where it is mainly found are the hip, wrists and spine. Unfortunately, the condition is normally overlooked until it is addressed and diagnosed. The main contributory factors in contracting the disease are these:
- Lack of weight-bearing exercise
- Poor diet and nutritional deficiencies
- Hormonal changes
- Lack of vitamin D are all contributory factors
Today, according to the American Chiropractic Association, 20 million American woman suffer from osteoporosis, with an estimated 80% of them unaware that they have the condition! Alarmingly, one in two women and one in eight men will suffer from an osteoporosis-related fracture in their lifetime. Unfortunately, more women every year die from hip fractures (a vulnerability to osteoporosis) than from breast cancer.
Woman reach peak bone mass at around the age of 30, after that losing about 1% a year until the menopause when the pace doubles.
Even if you do lots of aerobic training such as running, cycling, swimming, your muscles and bones will still atrophy with age.
Preventative Measures
- Getting the proper amount of calcium in your diet today may help to prevent osteoporosis later. Good sources of calcium are vegetables especially broccoli, fortified orange juice, and fish. Calcium is the most abundant mineral in the body. It is needed for strength and structure of teeth and bones, for blood clotting, nerve function, muscle contraction and relaxation. All minerals work in synergy with each other. Vitamin D and magnesium are also essential in the diet to ensure that calcium is absorbed.
- Start or increase weight-bearing exercise into your exercise routine. Lifting weights to prevent osteoporosis releases growth factors that help increase bone mass. Resistance or weight training is vital to counteract the natural loss. A recent study found that woman can double their leg strength in just a few months when weight training was incorporated into their exercise program.
- If you don’t have experience of resistance or weight training, it’s a great idea to get a personal trainer to give instruction of exercises and demonstrate good form to avoid injuries!
- Try and get some sunshine directly on your skin each morning and / or supplement vitamin D.
We cannot stop the aging process, but we can certainly try to slow it down! Our Surrey Personal Trainers offer advice and exercise programs to help prevent this preventative disease.
