Making Your Bones Stronger

With over 28 million Americans suffering from osteoporosis, it is important that one starts looking after the health of their bones from a young age. Osteoporosis has become a major health threat, with a growing number of older men and women are now suffering from this extremely debilitating disease.

Here, the bones of the body become porous and weak; particularly the hip bone, vertebrae and wrist; and fracture or break easily. In cases where the hip bone or spine is fractured, it can impair a person’s capacity to walk and in some cases even causes permanent disability or death.

More than 80% of the 28 million osteoporosis suffers are American women. Women are much more likely to suffer from this disease than men. By age 50, one in two women and one in eight men will suffer from some form of fracture due to osteoporosis.

Osteoporosis affects women more because of menopause and because women have smaller lighter bones than men. In menopause, estrogen levels are decreased causing women to have weaker bones.

Although osteoporosis usually strikes after the age of 50 in most people, it can occur at any age. Most medical experts believe that osteoporosis is highly preventable. By building strong bones during childhood and adolescence, most people can defend their body from developing this disease later on in life.

The older one gets the more calcium and Vitamin D is needed by the body to stop bones from deteriorating. The key to keeping bones strong and healthy is a proper diet. By eating well and getting plenty of exercise, one can keep osteoporosis away.

Chicken, beans, lentils, fish are great sources of protein that can keep your bones strong. Foods rich in calcium such as milk, yogurt, cheese, and dairy products should be consumed on a daily basis in moderate amounts. You can determine how much calcium you need by speaking to your doctor. Dark, leafy green vegetables are another good source of calcium.

Getting plenty of exercise is also extremely important to keeping bones strong. However if you are suffering from osteoporosis, consult your doctor before you start any exercise program. Osteoporosis suffers should do follow a workout regime that is not harsh on their body and bones. Plenty of walking, some light jogging, and aerobics are a great way to keep bones strong.

Also limit you alcohol consumption, as alcohol is known to lower the amount of calcium in the body. Quit smoking, as it is not only a dangerous habit. Women, who suffer from menopause and smoke, have a higher risk of developing osteoporosis later in life.

Another way to ensure healthy bones is to get all the essential minerals and vitamins one needs. Besides, calcium and vitamin D, we also need magnesium, manganese, folic acid and other vitamins.

We need magnesium to activate chemical reactions that aid in the process of forming new bones. We need manganese, to prevent bones from breaking, while Folic acid helps to build the collagen frame work of our bones. Vitamin B6 also helps in building our bone frame work. While Vitamin B12 lets the body’s bone cells function properly.

As you grow older, it is natural for your bones to become weaker, but you can prevent osteoporosis by simply eating well and exercising. Women especially need to take greater care of their bones, as they are at a higher risk for developing this disease. By educating young children about osteoporosis, you can delay and in most cases even prevent this highly devastating disease.