There are several identifiable risk factors that increase your susceptibility to osteoporosis but, equally, there are many positive steps you can take to offset your chances of becoming a sufferer. Read on to check out how you can limit your osteoporosis risk through:
Lifestyle choices.
Exercise.
Correct nutrition.
Risk
factors
Everyone is potentially at risk of suffering from osteoporosis because, as we age, bone loss occurs. There are also additional risk factors that can add to your susceptibility, including:
Gender
Women: Falling oestrogen levels through early menopause, early hysterectomy or cessation of periods reduce bone turnover. Poor diet and excessive exercise can lead to temporary loss of periods, so nutrition and exercise considerations are important.
Men: Low levels of testosterone can lead to bone loss. This is a less likely occurrence than low oestrogen levels in women, but it has the same effect on bone strength.
Alcohol
A high alcohol intake reduces absorption of vitamin D, which is needed to transport calcium (a key mineral for bone strength). Very recent studies have found that low alcohol consumption (as little as three standard measures of alcohol a week) may contribute to bone health.
Genetics
A close family history (parents) of osteoporosis, particularly hip fractures, increases your chances of becoming a sufferer.
Physical activity
An absence of weight-bearing activities such as walking and insufficient resistance training results in a weakened skeleton.
Smoking
Smoking, in addition to causing other health problems, has a toxic effect on your bones. The only cure is to give up.
Low calcium intake
Calcium is the key mineral for bone strength and approximately 99 per cent of calcium in the body is found in the bones and teeth. A deficiency will contribute to a higher risk of osteoporosis.
Exercise benefitsFollowing a structured exercise programme is a key factor in osteoporosis prevention. Ideally, look to build up bone mass before the age of 35 and then maintain activity levels thereafter. However, studies have shown that correctly prescribed exercise can significantly help and offset osteoporosis at any age. Your training should fall into two separate categories:
Impact activities
Resistance training
Impact activities and exercises
Any form of exercise where you are supporting your own bodyweight contributes to bone strength. Walking, jogging and racket sports such as tennis and squash stimulate your bones to develop a thicker, stronger, structure and hence the likelihood of fractures is reduced. Conversely, activities where you are sitting down or your weight is supported, such as swimming (although an excellent aerobic exercise), do not build bone strength. For maximum benefits, carry out impact activities at least three times per week for a minimum of 20 minutes at a time.
Impact activities for bone strength
Walking, jogging, running, skipping, aerobics classes, sports such as tennis, squash, badminton, etc. Low impact activities (less suitable for bone strength): swimming, rowing, cycling, hand cycling, yoga, cross-trainers.
Resistance training
Lifting weights helps prevent osteoporosis.
Consider the physiology of what happens when you lift a weight:
Muscles are attached to tendons, which are attached to the bones of your skeleton.
A muscle or muscles contract.
The muscle contraction pulls on tendons.
The tendons pull on bones to achieve the desired movement.
The very action of a tendon pulling on a bone stimulates cells called "osteoblasts" which increase bone density.
Therefore, it is extremely important to regularly train with weights.
Common fracture area: hip
Suitable exercise: squat (with or without weight); lunge (with or without weight). Common fracture area: wrist.
Suitable exercise: chest press, shoulder press, press-up, bicep curl, triceps press.
Common fracture area: spine
Suitable exercise: squat, back extension (exercise caution with this area).
Nutrition
Maintaining your calcium intake is the number one dietary factor in the fight against osteoporosis. Dairy products such as milk, cheese and yoghurt, are good sources of calcium, as are fish - sardines, whitebait, pilchards, green leafy vegetables - watercress, okra, spinach; and other foods - sesame seeds, tofu, dried figs. It is recommended that you do not exceed 2000mg-2500mg of calcium daily, as too high an intake can interfere with iron absorption. The recommended daily intake is 800mg per day. Research indicates that reducing your salt intake could delay the onset of osteoporosis. A high salt intake can raise blood pressure, which in turn speeds up the body's loss of calcium, leading to osteoporosis. Try to keep your salt intake to less than 6g per day.
Conclusions
Osteoporosis is known as the ageing disease but by following sensible exercise, lifestyle and nutrition habits, your chances of becoming a sufferer are significantly reduced. Following the guidelines, with an all-round health and fitness programme gives a range of benefits.