Preventing Osteoporosis

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Osteoporosis happens when the body cannot create bone fast enough to replace old bone. Eating a diet rich in bone building nutrients as well as regular exercise can help prevent it.

When osteoporosis occurs, bones become fragile and brittle, causing fractures to occur quickly. The most common fractures due to osteoporosis are in the hip, spine, and wrist. Let's learn how diet, exercise, vitamins, and minerals can help protect us from osteoporosis.

Exercise

Science has shown that 30 minutes of moderate exercise daily can help prevent osteoporosis and strengthen bones. Strength training exercises stimulate bone growth and help pull the muscles on the bone, increasing bone strength. Finally, weight-bearing exercises increase flexibility and balance, making falls less likely.

The following exercises will help improve bone strength, reduce the odds of a fall, and stimulate bone growth.

• Aerobics help increase the heart rate, which pumps more oxygen into the body, thus increasing cellular activities.
• Yoga uses gentle stretches and deep breathing exercises. These stretches increase balance, making falls less likely.
• Climbing the stairs uses your body's weight as resistance. This weight-bearing exercise gives your entire body a good workout, strengthening your muscles and helping protect against bone loss.

Your Diet and Osteoporosis

Your diet is essential to your bone health. A diet rich in bone-building nutrients, including calcium, is necessary for strong bones. You must consume at least 1,200 milligrams of calcium daily to protect against osteoporosis. In addition to low-fat dairy products containing 200 milligrams of calcium per serving, you should eat dark, green leafy vegetables, calcium-fortified cereals, fruit juices, soy products, and canned sardines with bones.

To help bone formation, you must consume the following essential vitamins and minerals. If you do not get the recommended daily allowance of these nutrients, you should supplement your diet with a vitamin and mineral supplement. BioProtein Technology supplements provide the nutrients your body needs to maintain optimal health.

Vitamin D is needed by the body to absorb Calcium. When vitamin D is deficient, you cannot absorb the calcium your bones need. Most individuals get the proper amount of vitamin D from the sun. During the winter months, many do not receive enough vitamin D. Because of the diminished sunlight, they are more likely to suffer from fractures.

Calcium is one of the main building blocks for bones. When you do not receive enough calcium in your diet, bones deteriorate. Consuming enough calcium in your diet is essential to maintaining bone mass.

Once calcium is consumed, vitamin D and other nutrients help the body absorb calcium. The blood then transports any excess calcium not needed for different body processes to the bones. When calcium is added to the bone, the bone is strengthened. If you do not have enough calcium in your bloodstream for other body functions, calcium is removed from the bones. Therefore, you need to consume calcium in your diet.

Osteoporosis occurs when the body cannot create bone fast enough to replace old bone. Although it can affect both men and women, Caucasians and women of Asian descent are more prone to it. Additionally, women past menopause have a greater chance of developing it.

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