Men & women alike can use these simple tips from an early age to avoid your bone density degrading to a point where you pass through osteopenia and become a sufferer of osteoporosis.
You can do the following:
Enjoy a healthy lifestyle with a nutrient rich diet, including fresh fruit and vegetables
Taking calcium supplements or foods rich in calcium, have adequate vitamin D to ensure proper absorption of the calcium.
Consume moderate amounts of alcohol
Reduce and limit caffeine
Physical activity is great for your bone density and muscle strength, aim for at least 3 days per week, see a professional trainer if you are unsure how to achieve the best results.
Adopting a healthy lifestyle with a nutritious diet with a wide variety of foods that will enrich your body with a good intake of calcium is is crucial for your bone density. A lack of calcium in your bloodstream, your body steals calcium from your bones. Ensuring you have enough calcium in your diet is highly critical in order to preserve your bone health.
The Australian nutrition guidelines recommend that people consume at least 1,000mg of calcium every day. If you’re postmenopausal or aged over 70, the Recommended Dietary intake is 1,300mg of calcium daily.
Dairy has high levels of calcium, however there are plenty of other sources of calcium which include sardines and almonds. If you can’t get the appropriate amount of calcium in your daily diet, it is recommended you talk to a highly knowledgeable personal trainer or nutritionist, who will be able to help you.
Vitamin D and the prevention of osteoporosis
Vitamin D is highly important for bone density growth and maintenace as it assists your body absorb calcium from your daily diet. Vitamin D is produced in the body after exposure to the sun, and an average of 15 minutes of safe sun exposure helps your vitamin D production.
You can also get small amounts vitamin D from these other foods:
-Fatty fish including mackerel, salmon and herring.
However adequate vitamin D cannot be obtained via food.
Get your body moving in the gym and start fighting osteoporosis today! Weight bearing physical activity, strength and resistance training exercise helps bone density and also promotes steady balance, so the risk of falls are greatly reduced.
Consult your health professional before beginning an exercise program, especially if you’ve adopted a sedentary lifestyle for many years, or if you are over 70 years old or any any pre-existing medical conditions. The following activities are good for your bones, your cardiovascular health and general health and wellbeing:
-Choosing a weight bearing activity like walking, jogging, weight lifting etc.
-Strength and resistance training is also very very important for your bone health. It requires resistance put on to your muscle to not only grow but also maintain muscle strength, endurance and your muscle mass. Osteoporosis prevention is also given a fighting chance with strength training and help maintain your bone mineral density. Be guided by a health or fitness trainer who specializes in complete body health.
-Improve your balance with exercises that include tai chi, yoga and pilates. This will be another avenue to help prevent falls.
30 to 40 minutes, 3 to 6 times per week is a great recommendation for bone density maintenance and prevention of osteoporosis giving you a chance not only to have healthy bones, but also be a healthy individual. Vary your exercises up and enjoy your healthy lifestyle.