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5 Ways to Avoid Weak Brittle Bones

Oct29,2013|Rehab,Health&WellnessArticles|WAGs|1comment

Ifyouthinkweakandbrittlebonesareonlyfortheelderlyor
peoplewithbadgeneticsthinkagain!
Assoonasyoublowoutthecandlesonyour30thbirthdaycakeyour
bonemassstartsslowlydecreasing.Bonelossiseasytoignore
becauseitssneakyandsilent.

Thenforuswomen,around50andamidthehotflashesitattackswith
avengeance!Butwhetheryouarestillapproachingorhavealready
pastthehalfcenturymarkyoucantakeactionNOWtoavoidafutureof
brittlebonesanddebilitatingfracturesfromOsteoporosis.

1outof3womenover50willhaveapainfulfractureduetoosteoporosisWillyoubeone
ofthem?Wonderinghowtopreventosteoporosis?Anyonecandeveloposteoporosis,but
womenhaveamuchhigherrisk.Someriskfactorsyoucanchangetodecreaseyourriskwhile
others,likefamilygenetics,yourestuckwith.

NonModifiableRisks

1)Thinframedwomenwithsmallbonestructureareatthehighestriskofosteoporosis,because
theyhavelessbonemasstobeginwith.

2)Estrogendeficiencyinwomenfollowingmenopause.

3)EuropeanorAsianancestryhashigherrisksthoseofAfricanAmericanandHispanicdescent
arelower.

4)FamilyHistoryMymotherhassevereosteoporosiswhichisoneofthereasonsImvigilant
aboutmanagingmyriskfactors.

TheRiskFactorsYouCanChange!
1)ExcessAlcoholConsumption:Heavydrinkinginterfereswiththebodyscalciumreservesand
calciumabsorptionandcanreduceestrogenlevels.

2)VitaminDdeficiency:MildvitaminDinsufficiencyisassociatedwithhigherparathyroidhormone
(PTH)production.PTHincreasesboneresorption,leadingtoboneloss.

3)Tobaccosmoking:Smokingresultsinincreasedbreakdownofestrogen,lowerbodyweightand
earliermenopause,allofwhichcontributetolowerbonemineraldensity.

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4)Diet:EspeciallyExcesssodium,lowdietarycalciumaswellasotheressentialvitaminsand
minerals,andimbalanceofomega6toomega3polyunsaturatedfatsareriskfactors.

5)Inactive:Boneremodelingoccursinresponsetophysicalstress,solackofphysicalactivitycan
leadtosignificantboneloss.Ahighlysignificantcorrelationbetweenbonestrengthand
musclestrengthhasbeendetermined.

6)Softdrinks:Somestudiesindicatesoftdrinks(manyofwhichcontainphosphoricacid)may
increaseriskofosteoporosis,atleastinwomen.Otherssuggestsoftdrinksmaydisplacecalcium
containingdrinksfromthedietratherthandirectlycausingosteoporosis,particularlyinteens.

Wouldntyoujustratherpreventafracturethensufferthepainful,debilitating,lifestylealtering
aftereffectsofbreakingyourhip,spineorwrist?

5ThingsYouCanDoToDecreaseYourRisk

1.Areyouasmoker?Giveupthecigsformanyotherhealthreasonsbesidesyourbones!

2.Oneglassofwineisfine.AccordingtotheDietaryGuidelinesforAmericans,moderatealcohol
consumptionisdefinedashavingupto1drinkperdayforwomen.Cutbackonyourcocktailsand
vinoforthesakeofyourbonesifyoureovertheoneadayquota.

3.DrinkWater,notSoda!Colasleachcalciumfromyourboneandinterferewithabsorptionof
bonebuildingnutrients.Hydrateyourskin,hairandbodybyswitchingtowaterinstead.

4.BalanceYourDiet.Eatplentyofleafygreenvegetablesthatcontain
vitaminKandgetenoughcalciumandvitaminD.
YourbodyisbuilttogetVitaminDthroughyourskinand30minutesofsun
exposuretotheface,legs,orbackatleasttwiceaweekshouldgiveyou
enoughVitaminD.TopCalciumrichfoodsincludemozzarella,swissand
parmesancheese,cannedsardines,salmonandanchovies,almonds,
yogurtanddarkleafygreens.

5.ThemostimportantMoveitorLoseIt!Regularweightbearingexercise(i.e.aerobics,
dancing,strengthtraining,walking,stairclimbing)hasbeenconsistentlyproventoaidinbuilding
bonemass.

The#1ThingYouCanDotoBuildandMaintainBoneDensity

WhileitsimportanttogetenoughbonehealthyCalciumandVitaminDinourdiets,foodalone
wontbuildbones.TheONEcontinuouslyprovenmethodforbuildingandmaintainingbone
densityisWEIGHTBEARINGEXERCISE.

Itsnevertoolatetostartabonehealthyexerciseprogramthatloadsyourbones.Atanytime
youcansendthemessagetothebonesthatyoudlikethemtostartgrowingagainbyexercising!
Butnotallexerciseisequal.Thebestwaytoloadandrebuildyourbonesistocausemechanical
stressonthebonetissues.Thisstressoccursduringmusclecontractionswhenthetendons
(whichattachmuscletobone)exertaforceontheboneresultinginamovement(i.e.bendingthe
knee)orstabilization(i.e.holdingasquatposition).Inshort,weightbearingexercisestimulates
boneformationandhelpsretaincalciuminthebonesthatarebearingtheload.Anyexercisethat
placesforceonabonewillstrengthenthatbone.Thisiswhythereisahighlysignificant
correlationbetweenbonestrengthandmusclestrength.

GettheBestBoneBuildingBangfromyourWorkout!

ResearchersfromtheBone&JointInjuryPrevention&RehabilitationCenterattheUniversityof
Michiganfoundthatyoucangainbonedensityfromaslittleas12to20minutesofweightbearing
exercise,threedaysaweekANDthatyoucanbuildandmaintainbonedensityatanyage!Ifyou

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havehealthybones,wanttoincreasebonedensityandpreventbone
loss,heresavarietyofexercisestochoosefromthatwilldojustthat.

StrengthTrainingfreeweights,weightmachines,exercisebands
PlyometricsandJumpTraining(onlyforwellconditionedathletes)
StairRunningorClimbing(goingdownstairsstimulatesbonegrowth)
BodyWeightExercisesSquats,Pushups,etc.
JumpRoping&JumpingJacks
RunningorLightJogging
EllipticalTrainer,TreadmillorStairStepMachines
Hiking
Backpacking(orwalkwithweightedbackpackon)
AerobicsandStepAerobics
DancingespeciallyZumba,contradancing,tapdancing,polkaandotherdancesthatinvolve
stomping
Gardening
RaceWalking
Tennis
Walking(goodactivityforinactivepeopletostartwithnotasbeneficialforactivepeople)

ButwhatarethebestexercisesforbonebuildinginyourARMS?

Thearmsdontgetnearlytheattentiontheyshouldwhenitcomestopreventingosteoporosis!
Dontneglectyourarms,theyneedbonebuildingtoo!Mostoftheexercisesonbonestrength
focusonthelegsandIthinkitstimethatourarmsandwristsgottheattentiontheydeserve.
Buildingmusclestrengthandbonedensityinyourarmsnotonlypreventsfuturewristfractures,
buthasthefabuloussidebenefitofgivingyougreatpostureandbeautiful,sexy,sculptedarms!

GetMicheleObamaArmswhilebuildingbonemass!
OurFirstLady,whoturns50inJanuary,showsusthatagedoesntmatterwhenitcomesto
stayingfitandstrong.Didyouseeherwhipout25pushupsontheEllenDeGeneresshow?You
donthavetodo25pushupseitherdoing8to10qualitypushupsisagreatindicatorof
strength.

Yoga,Pilates,TRX,weightliftingandbodyweightsupportedexercisesaregreattosculptyour
musclesandkeepyourbonesstrong.Ifyouavoidarmworkoutsandweightbearingonyour
handsbecauseofwristpain,addapairofWristAssuredGlovestoyourroutine.Thesepatented,
wristpainrelievinggloveswillgetyoubackonyourhandsagain
guaranteedoryourmoneyback!CheckoutourGymGloveswithWrist
Support.Staytunedforthenextpostthatgivesyouacompletebone
strengthening,armsculptingseriessoyoucandancethenightawayin
yoursexy,sleevelessdresswithoutthatembarrassingunderarmjiggle!

1 Comment
karenmilleronApril19,2017at5:48pm
tomakebonesstrongandreverseosteoporosisyoushouldwearthe
osteoporosisvest
itwasmadebydoctorsatStanfordUniversitytohelpmakebonestronger
http//www.osteoporosisvest.com

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