PREVENTING OSTEOPOROSIS
September
13, 2017
GM-FITNESS
PREVENTING
OSTEOPOROSIS
Can we protect ourselves against osteoporosis ?
Genetic
factors play a significant role in determining whether an individual is at
heightened risk of osteoporosis. Factors such as lifestyle, diet and physical
activity also influence bone development in young children and the rate of bone
loss later in life.It is estimated that after your mid 20s, bone thinning is a
natural process and cannot be completely avoided. The denser your bones, the
less likely they are to become thin enough to break.Young women in particular
need to be aware of their osteoporosis risk and take steps to slow its progress
and prevent fractures.
When to start protection?
When it
comes to protection against bone loss is never too early to invest in bone
health. Prevention of osteoporosis begins with optimal bone growth and
development in our youth.
Bones are
living tissue, and the skeleton grows continually from birth to the end of the
teenage years, where it reaches a maximum strength and size know as (peak
bone mass) in early adulthood, around the early twenties.
Adults and
children can help ensure healthy bones
Ensure a
nutritious diet with adequate calcium intake
Ensuring
adulated levels of protein
Maintain a
healthy supply of vitamin D
Be active
take part in regular physical activity
Avoid the
effects of second hand smoking
Studies
suggest an estimated 10% increase of peak bone mass in children reduces the
risk of an osteoporotic fracture during adult life by 50%.
Encourage your
children to be active and not glued to the computer.
Adulthood
Bone Advice
Bone mass
built during youth is an important determinant of the risk of osteoporotic
fracture during adult life.
The higher
the peak bone mass, the lower the risk of osteoporosis.
Once peak
bone mass has been reached, it is maintained by a process called remodelling.
This is a
continuous process in which old bone is removed (resorption) and new bone is
created (formation).
The renewal
of bone is responsible for bone strength throughout life.
During
childhood and the beginning of adulthood, bone formation is more important than
bone resorption.
Later in
life, however, the rate of bone resorption is greater than the rate of bone
formation and results in net bone loss and thinning of your bones.
Factor which
causes a higher rate of bone remodelling will ultimately lead to a more rapid
loss of bone mass and more fragile bones.
Nutritional
and lifestyle advice for building strong bones in youth is just as important to
adults to.
Help your
bones
Partake in
regular low impact exercise.
Perform
strength training exercises regularly, compound exercises that involve large
muscle groups are the most effective and many scientific studies have proven it
to be beneficial in maintaining strong bones.
Ensure a
nutritious diet and adequate calcium intake experiment with your food.
Avoid under
nutrition, particularly the effects of severe weight loss diets and eating
disorders.
Avoid fads
diets and seek medical advice if needed.
Maintain an
adequate supply of vitamin D
Get out in
the fresh air, enjoy the outdoors.
Participate
in regular weight bearing activity.
Avoid
smoking and second hand smoking.
Avoid heavy
drinking alcohol.
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