For Love of Your Bones

Osteoporosis: abnormally decreased bone density leading to fragile, porous bones and the increased risk of bone fractures.

Most people may think that osteoporosis is only a female disease. Although it affects 1/2 of the female population after age 50, it also affects 1/3 of men in that same age group.

Modifiable risk factors for this bone weakening disease include:
- Little to no physical activity
- Deficiencies of Calcium, Vitamin D, and Estrogen
- Cigarette smoking
- More than 2 alcoholic beverages a day
- Excessive thinness
- Excessive consumption of caffeine (postmenopausal women) and protein

Nonmodifiable risk factors include:
- Being Caucasian or Asian
- Family History
- Small body frame
- Early menopause

The dangers of having osteoporosis are the slips that lead to bone fractures and a sedentary lifestyle. These fractures are most common in the wrist, hips and spinal column. This is the leading cause of death in the elderly population due to the facts that they heal at a slower pace and once a fall does occur, they are usually bed ridden when the break occurs at the hip or in the vertebral column.

Research shows that it is easier to prevent osteoporosis than to treat it. Preventing osteoporosis begins in childhood, studies show that the jumping and running done by children increases bone density. The same holds true for adults. Although a family history may increase your risks, you can fight the odds by building stronger bones simply by an activity called "play". About 50% of the strength of your bones is established during adolescence. So it is important to encourage your children and teens to get out and be active. However, if you are already of age, you can still prolong the disease by participating in weight bearing exercises such as walking, jogging, jump rope or you could participate in strength training exercises.

It is suggested that exercise should occur for 30 minutes on most days of the week. If you cannot complete the full 30 minutes in one shot you can break it up into 3 10 minute bouts a day.

Exercise is important but it is only part of building strong bones, you should speak to a nutritionist about what foods to eat to increase bone density.

As always
Be healthy and Active

See you next Sunday,
Tausha