Summary
As easily as a sedentary lifestyle coupled with tobacco, alcohol and poor diet can promote osteoporosis, exercise, clean living and proper nutrition can help prevent it, says fitness expert Marjie Gilliam in a column for Red Nova News.
Original source:
http://www.rednova.com/news/display/?id=158861&source=r_health
Details
- We are spending far too much time sitting at desks, in front of computers, and watching television, and too little time on activities that can help keep us strong and healthy.
- As a result, we gain weight, lose muscle and bone, and become weaker with age, increasing the risk of developing osteoporosis and other conditions.
- Osteoporosis is called a "silent" disease because with bone loss there are no symptoms.
- According to the National Osteoporosis Foundation, one in two women and one in four men age 50 and older will have an osteoporosis-related fracture.
- Exercise is extremely important in fighting bone loss, even if one exercises only 30 minutes a day.
- Strength training (resistance) places stress on the bones, forcing them to adapt and become stronger.
- A sedentary lifestyle, smoking and excessive alcohol consumption are a few avoidable factors that increase risk of developing osteoporosis.
- Consuming a healthy and well-balanced diet means doing our best to eat foods that give us all of the vitamins and minerals needed to function efficiently.
- Calcium is one of the most important minerals for optimal functioning of your entire body.
- Our teeth and bones contain 99 percent of the body's calcium.
- Calcium also helps the muscles to perform efficiently; if there is a deficiency, muscles can cramp or twitch.
- On average, American woman consume only about 625 milligrams daily and men, only about 865 milligrams.
- Foods high in calcium include nonfat plain yogurt (1 cup 300-450 milligrams depending on type), Parmesan cheese (1 ounce, 336 milligrams), Romano cheese (1 ounce, 302 milligrams) and low-fat milk (1 cup, 300 milligrams) among others.
- Calcium is best absorbed when it is consumed in smaller amounts (approximately 500-600 milligrams) during the day rather than all at once.
- Moderate exercise, vitamins C and vitamin D help to promote proper calcium absorption.
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