As we get older, there are normal things that are part of the aging process – fine lines and wrinkles, hair loss, hearing loss – but osteoporosis isn’t one of them. Osteoporosis is a bone disease that results in weak and brittle bones. When the bones get weak and brittle, they can break or snap at even minor bumps. There are ways of preventing osteoporosis by keeping your bones strong and fortified.
At South Lake OB/GYN and Advanced Surgery in Clermont, we help women of all ages stay healthy. Women’s health is our top priority and we understand the importance that healthy everyday habits are the key to prevention of many ailments that can occur as we get older. Our medical staff is here to help you get and stay healthy. Contact South Lake OB/GYN today to schedule your appointment.
Vitamin D and Calcium
One of the easiest ways to protect your bones against osteoporosis is to ensure you get the appropriate amounts of vitamin D and calcium. These are vitamins are essential to building strong bones and maintaining proper bone density.
The amount of calcium needs depends on their age and gender. Women who are 50 and younger need 1,000mg of calcium per day, while women over 50 need 1,200 mg per day. Men who are 70 and younger need 1,000 mg per day, and men over 70 need 1,200 mg per day.
Vitamin D and calcium can be found in a variety of foods – dairy products, certain green vegetables, cereals, certain juices and many other healthy options. Calcium and vitamin D supplements are also available, for those who may not get the nutrients they need from their diet.
Exercising regularly is another important way to fight against osteoporosis. There are two primary types of exercise that can help build and maintain bone density: muscle-strengthening and weight-bearing exercise. Weight-bearing activities can be either high impact or low impact. If you are already at risk for developing osteoporosis, avoid high impact exercises. Great weight-bearing exercises include dancing, hiking, jogging, elliptical training, walking or using the stair-stepper machine.
Muscle-strengthening exercises are also known as resistance exercises and can be customized to your strength level. Great muscle-strengthening exercises include weight training, bodyweight exercises (push-ups, etc.), yoga and Pilates. Always consult with a physician before starting an exercise regimen, especially if you are already at risk for osteoporosis. Working out too hard or too much can result in serious injury.
While some people are at higher risk than others for developing osteoporosis, you can still take action to strengthen your body and fight the bone disease. Maintaining good health habits in your everyday life can keep your body and your bones healthy and strong.