The risks and concerns about osteoporosis are very real. It’s characterized by bone loss, meaning that the bones are simply weaker and less dense; therefore, a sufferer is more vulnerable to fractures and cannot withstand high-impact activities. A person may not know that he or she is affected by osteoporosis until it’s too late – what would typically be considered a minor fall could cause a fractured hip or wrist, or he or she could slowly begin noticing weakness in the back. While there are many factors that come into play in determining whether or not osteoporosis will affect a person, there is much that can be done to prevent it, as well.
The type of person most likely to be affected by osteoporosis is a woman, middle-aged or older with small bone structure, who may not be diet-conscious. However, porous bones and bone loss can also be passed down genetically. People with deficiencies of calcium and vitamin D are most certainly at a higher risk; females are more likely to suffer from its effects, increasingly so with age.
Preventive Care – Whey Protein
Protein represents about 50% of bone composition, and adequate dietary protein is essential for maintaining healthy bones. About one-third of American adults are protein deficient, and adding protein in the diet contributes to better bone health. One of the best sources is whey protein. In addition to its protein content, all natural whey protein promotes bone strength due to its high levels of lactoferrin. Lactoferrin is used to produce osteoblasts, which build new and stronger bone.. For this reason, it’s an extremely healthy supplement for building and maintaining bone density. Whey protein is also rich in calcium and vitamin D, so anyone with a deficiency of these two essential vitamins can compensate by consuming a healthy amount of whey protein on a daily basis.
Protein supplements also promote muscle growth and reparation. With strong, healthy muscles, there is more support to the bones. This can help to avoid pain as the result of fragile bones, but also add a more solid layer of protection to help avoid breakages and fractures.
Preventive Care – Diet
A person’s diet plays a significant role in staving off and preventing osteoporosis. Anyone who feels they might be at high risk for the disease should ensure that their diet is rich in milk, for the vitamin D and calcium. Leafy greens are also important, as they are high in potassium and vitamin K which help slow bone loss. Soy, fish, and onions are also great for reducing the possibility of bone loss.
Preventive Care – Exercise
It seems to be a common myth among women that too much strength training will cause them to “bulk up” and effeminate them. Truth be told, no matter how much strength training you do, it is more than likely not enough for you to put on an unsightly amount of muscle. Strength training is absolutely imperative in preventing bone loss – or even building bone. It also improves posture, balance, and flexibility, which help you to reduce the risk of falling and damaging your bones. Exercise should be done for at least 90 minutes per week – even if it is low impact – to avoid bone loss.
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Chuck Stevens is an avid blogger always looking to share his experiences and recommendations. He works out daily and sticks to a strict regimen. You can follow him on Twitter @chuckstevens12.