How to Prevent Osteoporosis
Who's at the Most Risk?
Some people are genetically at a higher risk of developing osteoporosis, while poor lifestyle and nutrition choices may make others more susceptible. The CDC lists the following criteria as putting someone at higher risk of developing osteoporosis: female, white/caucasian, post menopausal women, older adults, small body size, those who eat a diet low in calcium, and those who are physically inactive.
Diet
Diet plays a role in the development of osteoporosis because bone density and health relies adequate vitamin and mineral consumption. Most people know that you need calcium for strong bones. However, calcium is best absorbed with vitamin D. Certain medications may interfere with calcium absorption, so your doctor may recommend that you take more calcium than is recommended for the general poplulation.
Certain foods can actually leach the calcium from your bones, so limiting the amount of these foods consumed can also help strengthen your bones. Foods and drinks containing phosphoric acid can lead to calcium being leached from the teeth and bones. According to the article, Healthy Habits: Cut Back on Soft Drinks, Even Sugarless, phosphoric acid removes calcium from the body this way: "Because good health depends upon our bodies being able to maintain a one-to-one balance between calcium and phosphorus in our systems, calcium is released from our teeth and bones into our bloodstreams to help balance the phosphoric acid in the pop we drink...Phosphoric acid is also known to neutralize the hydrochloric acid in our stomachs...we need hydrochloric acid to help us digest our food and utilize its nutrients. It is especially required for calcium utilization."
Exercise
Weight bearing exercise is also essential to preventing and reducing the risk of osteoporosis. The CDC lists the following exercises as weight bearing: walking, jogging, running, tennis, racquetball, field hockey, stair climbing, jumping rope, basketball, dancing, hiking, soccer, and weight lifting.
While cycling and swimming are good sources of cardio, they are not necessarily recommended for bone mass retention and building. However, one study, The Relationship Between Swimming Exercise and Bone Density. A Cohort Study Among Middle-aged Women., found that long term swimmers had more bone density than the group who did not exercise at all.
Sources:
Calclium and Bone Health, http://www.cdc.gov/nutrition/everyone/basics/vitamins/calcium.html
The Relationship Between Swimming Exercise and Bone Density. A Cohort Study Among Middle-aged Women., http://sciencelinks.jp/j-east/article/200102/000020010200A0889497.php
Healthy Habits: Cut Back on Soft Drinks, Even Sugarless, http://life.familyeducation.com/nutrition-and-diet/healthy-lifestyle/36000.html?page=1#ixzz1FCRtWJ8l
Published by Laura Munion
I am a freelance writer in Ohio. I specialize in writing about health and fitness topics. My areas of expertise are dental health, autism, and fitness. I have a Bachelor of Science in Electronics Engineering... View profile
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