Exercise & Nutrition
are important keys in Osteoporosis Prevention

by Personal Fitness Trainer Kristen

 

                                                                                                                                                                                                                                    

 

 

 


Osteoporosis is a silent disease. Itís only noticed when a fall occurs and a bone is broken. Family history, estrogen levels, smoking, alcohol, medications, improper nutrition and lack of exercise can cause Osteoporosis.  

Women arenít the only gender that has to be worried about Osteoporosis men and young people and athletes are at risk as well. Childhood bone diseases such as Rickets, Osteogenesis Imperfecta and medications such as chemotherapy and Corticosteriods can cause Osteoporosis.           

Early diagnosing of Osteoporosis can be detected by a comprehensive medical exam and a bone mineral density test performed by a qualified physician. This should be done every 2 years. 

How to get the recommended levels of Calcium and vitamin D. Teenage girls need 1300mg of calcium a day. Older adults need 1500mg of Calcium a day and 400 IU of vitamin D to ensure calcium absorption. Ingesting to much vitamin A and combining supplements can affect absorption of Calcium. Taking medications and having other medical conditions can also affect calcium uptake.

To keep your bones strong eat your leafy greens and legumes as well as lean meats and low fat dairy products along with a multi-vitamin. Some of the best food choices for calcium are Ė Salmon, broccoli, collard greens, tofu, low fat cottage cheese, yogurt, ice cream and almonds. Foods fortified with calcium are cereals, orange juice and bread.  

Drink alcohol in moderation. Donít smoke.

Perform weight bearing exercise and activities daily. Examples of weight baring activities are Ė walking, using the stairs, dancing, running, hiking, tennis, racquetball, basketball, roller-skating, skiing and snow shoeing. Examples of weight baring exercise are Ė walking, running on a treadmill or track, exercising on an elliptical machine or stair climber, squats and lounges and resistance exercise with bands or weights.

Before performing any activity or exercise consult your physician first.

Itís important to have strong muscles and bones to help one live a happy and healthy life.

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 Kristen is a Personal Trainer in Pennsylvania. You can contact Kristen through her  Personal Training Webpage for more information on her services

 


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