How to Stay Bone Strong

Women have a greater challenge at staying bone strong than most men do. For some of us as women, it could be the demographic group from which we make up, or possibly even size. Statistics prove that White females and petite females have a greater chance of encountering osteoporosis as opposed to other groups of women. So what exactly can women to, and what is the plan on how to stay bone strong?

There are a number of things that can be done to stay bone strong, even if you are experiencing some of the symptoms of osteoporosis. Start with preventative plans of actions first of all. If you are in a high risk group, ethnicity wise, hereditary wise, or age wise, it is to your advantage to start having bone density test done at the time of your annual physical. It is recommended to have them done at 60, but some doctors do them earlier depending on one's size and family health history. Once you have determined a baseline, your doctor will be able to tell you in future years if you have lost any bone density. The physician will advise you if your density has changed and if in fact you have lost any of your height. You will be measured each time you have the test done.

Be smart and get a solid plan at how to stay bone strong. Begin this by getting an exercise program. Your goal is not to shoot for the Olympics, but to get a plan that is instrumental in your plan in how to stay bone strong. Walking three to five times a week and strength training both play a part in maintaining strong bones. If you play a vigorous sport like racquetball, tennis, or if you are a runner, all of these activities build bone density. Lifting weights definitely helps in that is makes the bones not only longer but stronger. Pilates is also another great activity because of the resistance involved. You can purchase the Pilates Ball and Band Set for under $20.00, and do this in the privacy of your home.

Diet is also of the utmost importance. Eat foods rich in calcium and protein. Some women take calcium supplements, however some feel the weight training offsets the risk of osteoporosis and bypass calcium supplements (www.preventon.com). The best rule of thumb is to consult your physician. Make it a habit to take multi vitamins made especially for women. Women should be taking in at least 1200 mg of calcium per day. Some may be able to accomplish the intake of the proper amount of calcium in the diet. Otherwise if you are a poor eater, with bad diet choices, you may need a supplement. Weight is also a common risk factor with osteoporosis. Monitor your weight and try to keep it at a level where you are placing your bone density in danger. Thin women tend to have thinner bones (www.prevention.com).

Another thing to carefully consider in your plan of how to stay bone strong, is the consumption of caffeine and alcohol products. Both of these substances tend to reduce the calcium in the bones. Strong bones prevent fractures, which helps you lead a quality life.

If you are unsure of your family history as it relates to osteoporosis, talk to family member, especially older family members. If you are from a family where there is no consistency in body size, lifestyle, or things of this nature, it may require a little research, but it's worth it. Do your research and consult your physician if you feel you may be a candidate for osteoporosis.