Osteoporosis is a condition which affects up to 50% of women by older age, and 1 in 8 men. This condition is responsible for major bone trauma, loss of independence, and fatalities amongst the elderly. Osteoporosis can devastate lives, and yet is one of the most preventable diseases. So what preventative measure can we employ to reduce our chance of developing this condition?
The single most important factor in preventing osteoporosis is to achieve peak bone density as a child and young adult. Bones continue to grow into young adulthood, and then they stop growing and start a cycle of renewal called remodeling. In order to achieve peak bone density (optimum bone health) an individual must have a healthy diet rich in vitamins and minerals, and be physically active. Bones thicken and strengthen as a response to stress such as running, jumping, carrying weight, and generally bumping around; as children should. Unfortunately, children are becoming less active, and also eating diets which are insufficiently fresh and healthy. Lack of exercise and poor diet will result in a generation of children who never achieved peak bone density, and who are at risk of developing osteoporosis at younger ages, and in greater numbers. Step one to lower your kids risk of getting this disease is to encourage them out of the house and to spend as much time as possible running, skipping, jumping, and taking part in organized sports.
Diet is also extremely important in avoiding this disease. We all know that we need to eat calcium to have strong teeth and bones (eat lots of green leafy vegetables), but we also need vitamin D to be able to use this calcium. Exposure to sunlight will allow the body to produce vitamin D, even in the winter months. This summer saw a warning to parents not to be too fastidious in keeping children out of the sun, amid concerns that they may not make enough vitamin D. There is also a link between the over-consumption of protein and osteoporosis, as eating large amounts of protein encourages the body to use its calcium supplies from the bones. Last week research was published which links an intake of cola drinks to low bone mineral density in women. Those who had a cola drink each day had a 4% lower than average bone mineral density; a considerable loss to the skeleton. Although tests were not conducted on children the scientists involved suggested that regularly drinking cola drinks could prevent young women from achieving that all-important bone density, leaving them vulnerable in later life.
Other behaviors which will put you at greater risk are smoking and drinking alcohol. There are hundreds of reasons why smoking is bad for you, and this is another big one to add to the list. Consumption of alcohol is on the increase among women, especially among young women, and is linked to increased risk of many cancers such as breast cancer, and also dementia and osteoporosis. Both men and women should try and limit alcohol consumption, and if you avoid alcohol altogether, you have a good head start in health.
Adult bones also respond to the stresses placed upon them, and so all adults will benefit from increasing the amount of weight bearing exercise in their lives (walking, gardening, jogging, dancing, racket sports etc) even a mile of walking a day will contribute to better bone density. All forms of exercise help guard against osteoporosis; varied exercise should encourage greater muscular strength around the joints, better coordination, balance, and don't forget that flexibility also plays its part; make a chest stretch part of your daily routine. This will help prevent rounding of the spine which may cause tiny spinal fractures in later life, leaving the sufferer stooped. Developing a good sense of body awareness and balance will guard against falls, so get down to your Yoga class or practice balancing exercises at home, such as single leg squats, arabesques and simply balancing on one leg whilst moving the arms around; get a nice pink feather duster and do the dusting on one leg! Developing good spine and hip stabilizer muscles will protect the two main sites of fracture; all exercise will help with this, but in particular Pilates. Practice good posture to contribute to spinal health, and try as many different varieties of exercise throughout the week to keep all of the muscles and joints in good working order.
Because osteoporosis is linked strongly to the menopause, hormone-replacement therapy is also an option available to women at risk, although as this treatment carries other risks such as a greater chance of developing uterine cancer, individuals need to make a careful decision along with their GP as to what is best for them. When a diagnosis has been made, there are positive ways to control and live with this condition. Drugs are available, and these treatments can be reinforced with healthy diet, and a specialized exercise programme. The exercises which will benefit all people at risk, and also those post-diagnosis will include range of movement exercises to keep joints working efficiently, balance and coordination work to lessen the risk of falling, flexibility exercises, especially to stretch out those chest muscles, and postural work to take the strain out of the spine and hip. Aerobic work such as walking is also important, as is some weight training to target problem areas. These exercised should be part of a programme designed for the individual with osteoporosis. Your GP may be able to refer you to a specially-qualified personal trainer, physiotherapist, or local class which is suitable.
Osteoporosis is a truly awful disease with one in four fractures proving fatal, and yet is hugely preventable. The younger generation needs our help to ensure that they do not develop this condition, and there is plenty that people of all ages can do to improve their chances. It all boils down to doing the things which you already know are right; eating well, increasing exercise, and importantly the variety of exercise that you do, giving up smoking, drinking moderately, chucking out the fizzy drinks and junk food, and getting the kids involved in activity.
Vikki Scovell BA(hons) PG DIP is a fully qualified Personal Trainer and Fitness Coach. She is a qualified Nutrition Adviser and runs successful Community Exercise classes. Vikki is a consultant in Healthy Eating and Exercise initiatives to schools in the independent sector and publishes School and General Healthy Living newsletters. Vikki lives in Bristol in the U.K. with her partner Jeremy and two young children. if you have an enquiry for Vikki please contact her via getfitter.net getfitter.net
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