Exercise, diet work wonders in battle against osteoporosis
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The other day I was watching the news and one story in particular caught my attention and I felt the need to share it. There had been a new study on how to prevent/decline the onset of osteoporosis. Of course, most of you know that osteoporosis is condition where bones become weak and can break from even a minor fall and is caused by low bone mass and structural deterioration of bone tissue. So I am not going to talk about the disease itself, but I wanted to inform you on what I heard via the news.
Let me begin by saying “exercise is site-specific, walking increases bone density in your legs and ankles, while jumping and squats will help increase the density in your hip and thigh bones, etc.”
The study found that while weight bearing exercises are great in deterring osteoporosis, vertical jumping is also recommended along with your daily exercise routine. By vertical jumping they are referring to literally jumping up and landing on flat feet. This is an excellent impact exercise that helps to strengthen and build bones. “Jumping shocks the bone, causing bone mass to build,” says Christine M Snow, Ph. D., director of the bone research laboratory at Oregon State University.
This technique is great because like most exercises, it is great for both younger and older generations. There is a misconception these days that osteoporosis is only something the older generation faces. WRONG - Statistically most of your bone mass is developed in your teen years. Michelle Warren, M.D. medical director of the Center for Menopause says “your overall health habits, especially in your teens, can affect your bones for the rest of your life.” It is important that we stress to our children the importance of eating right and exercising to ensure they develop strong bones to carry them through the journeys of their life.
For those of you who might be at risk, it is hard to tell if you have this disease because it offers very little symptoms. You can’t feel your bones getting weaker; most people don’t know they have osteoporosis until it is too late. Don’t be one of these individuals! There are things you can do to protect yourself from this disease. We have compiled a list of 7 different things you should do to help minimize your chances of developing osteoporosis.
§ Be aware of how much protein you are eating. Having too much or too little daily amounts of protein in your diet can lead to a decrease in bone density. It is recommended you should get around 50 grams of protein daily.
§ Eat plenty of fruits and vegetables. Try to eat at least five servings of fruits and vegetables daily. These foods are a good source of magnesium and potassium which help protect bones.
§ Calcium, Calcium, Calcium. This vital mineral is essential to bone health. It is estimated that the majority of women don’t even get half the amount they need of this mineral. Aim for at least 1,200 milligrams of calcium daily.
§ Don’t forget about vitamin D. In order to get the most out of calcium, be sure to get in your daily requirements of vitamin D. Vitamin D helps maximize the absorption of calcium. A multivitamin should do the trick, make sure you take one every day.
§ Limit your caffeine intake. Aim for no more than three caffeinated drinks a day. Caffeine in large amounts interferes with calcium absorption.
§ Say no to salt. Excess sodium causes calcium loss. Instead of coating your food with salt try salt-free seasoning blends or using garlic powder instead of garlic salt. Most people will salt there food at the table before even tasting it to see if it needs any. I challenge you to taste your food next time before adding salt.
§ Exercise. Like I stated earlier, weight bearing exercise is a must. Be sure to exercise for at least 30 minutes every day. Walking, jogging, and jumping are great ways to strengthen bones and increase bone mass. Don’t forget to incorporate strength training at least two days a week. Now that you are empowered with the knowledge to protect your bones, I challenge you to do just so. Incorporate these dietary changes into your lifestyle and be sure to find time to exercise.
Thoughts to Ponder:
- Over the years your bodies become walking autobiographies, telling friends and strangers alike of the minor and major stresses of your lives. Marilyn Ferguson
- Walking is man's best medicine. Hippocrates
- My grandmother started walking five miles a day when she was sixty. She's ninety-seven now, and we don't know where the hell she is. Ellen DeGeneres
Christine W. Smith
Extension Agent
Family and Consumer Sciences
North Carolina Cooperative Extension
Wayne County Center
P.O. Box 68
Goldsboro, NC 27533
E-Mail: Christine_Smith@ncsu.edu
phone: 919-731-1525
fax: 919-731-1511