You actually start losing bone density from the age of 35!
Both men and women are effected by osteoporosis but we only tend to hear about it as you get older. Women are though more at risk due to hormonal changes that take place during the menopause. Oestrogen is necessary for healthy bones and this depletes after the menopause which can lead to decrease in bone density.
Your risk is higher risk if you have an early menopause (before 45), a hysterectomy before 45, or you haven’t had periods for more than six months which may be from over exercising or poor diet.
Men are also affected but testosterone helps keep bones healthy. If though they have low testosterone levels they are more susceptible to this condition.
Osteoporosis can also be brought on through:-
Drinking too much, too often.
Certain drugs – steroids in particular.
Glandular issues such as hyperthyroidism, adrenal gland problems and
problems with the pituitary gland
Family history of osteoporosis
Low body mass index
IBS / Crohn’s disease
Being very inactive!
What can we do to fight/prevent osteoporosis?
1 Exercise – you must be doing weight bearing exercise to help strengthen those bones. And not just once a week, every day – walking for example. Exercise that loads your legs!
2 Strength/resistance training – you not only need to load your legs but you need the rest of your body to strengthen and your muscles to work and stay strong. Where the tendon pulls on the bone to cause movement this strengthens the bone. A press up for example, exercises where you push or pull.
3 Eat well – your body needs the right kind of energy to strengthen bones – calcium and vitamin D have to be part of your diet as they work together to strengthen your bones. Calcium can be found in leafy greens, as well as milk and dairy. Vitamin D – well the could be trickier here in the UK so if you don’t get out too much, consider a vitamin D and you can talk to me about that.
4 Watch your alcohol intake and smoking – these wipe out all the good you do for your body.
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