Make Exercise A Priority. Living a sedentary lifestyle is a risk factor for osteopenia and osteoporosis. To keep bones strong, engage in regular weight-bearing activities, like stair climbing and walking. Search for:.
Craig E. Bone density is a measurement of the amount of calcium and other minerals found in your bones. Both osteopenia low bone mass and osteoporosis brittle bones are conditions characterized by low bone density.
A high intake of green and yellow vegetables has been linked to increased bone mineralization during childhood and the maintenance of bone mass in young adults 3 , 4 , 5. One major risk factor for osteoporosis in older adults is increased bone turnover, or the process of breaking down and forming new bone 7. In a three-month study, women who consumed more than nine servings of broccoli, cabbage, parsley or other plants high in bone-protective antioxidants had a decrease in bone turnover 8.
Consuming a diet high in vegetables has been shown to help create healthy bones during childhood and protect bone mass in young adults and older women. One of the best types of activity for bone health is weight-bearing or high-impact exercise, which promotes the formation of new bone. Studies in children, including those with type 1 diabetes, have found that this type of activity increases the amount of bone created during the years of peak bone growth 9 , Studies in older men and women who performed weight-bearing exercise showed increases in bone mineral density, bone strength and bone size, as well as reductions in markers of bone turnover and inflammation 11 , 12 , 13 , However, one study found little improvement in bone density among older men who performed the highest level of weight-bearing exercise over nine months Strength-training exercise is not only beneficial for increasing muscle mass.
It may also help protect against bone loss in younger and older women, including those with osteoporosis, osteopenia or breast cancer 16 , 17 , 18 , 19 , One study in men with low bone mass found that although both resistance training and weight-bearing exercise increased bone density in several areas of the body, only resistance training had this effect in the hip Performing weight-bearing and resistance training exercises can help increase bone formation during bone growth and protect bone health in older adults, including those with low bone density.
Getting enough protein is important for healthy bones. Researchers have reported that low protein intake decreases calcium absorption and may also affect rates of bone formation and breakdown However, concerns have also been raised that high-protein diets leach calcium from bones in order to counteract increased acidity in the blood.
In fact, research suggests that older women, in particular, appear to have better bone density when they consume higher amounts of protein 25 , 26 , In a large, six-year observational study of over , postmenopausal women, higher protein intake was linked to a lower risk of forearm fractures and significantly higher bone density in the hip, spine and total body In a one-year study, women who consumed 86 grams of protein daily on a calorie-restricted diet lost less bone mass from their arm, spine, hip and leg areas than women who consumed 60 grams of protein per day A low protein intake can lead to bone loss, while a high protein intake can help protect bone health during aging and weight loss.
The RDI for calcium is 1, mg per day for most people, although teens need 1, mg and older women require 1, mg Interestingly, if you eat a meal containing more than mg of calcium, your body will absorb much less of it than if you consume a lower amount.
Calcium is the main mineral found in bones and must be consumed every day to protect bone health. Spreading your calcium intake throughout the day will optimize absorption.
Vitamin D and vitamin K are extremely important for building strong bones. Vitamin D plays several roles in bone health, including helping your body absorb calcium. Indeed, studies have shown that children and adults with low vitamin D levels tend to have lower bone density and are more at risk for bone loss than people who get enough 32 , Unfortunately, vitamin D deficiency is very common, affecting about one billion people worldwide Get at least 60 minutes of physical activity each day, and be sure some of it is weight bearing.
This will improve your overall health, help you maintain a healthy weight, as well as keep your bones strong. If you have any concerns about your health, talk to your doctor or a physical therapist to find out what kinds of activities are right for you. Calcium KAL-see-uhm.
A naturally occurring mineral that is needed for strong bones and teeth. Collagen KOL-uh-juhn. A component of bone that gives bones a soft framework. Corticosteroids kor-ti-ko-STER-oids. Medications prescribed by a doctor to treat inflammation.
Side effects from these medications include bone loss. Hormones HAWR-mohnz. Products of living cells that circulate in body fluids such as blood and affect the activity of other cells in the body. Menopause MEN-uh-pawz. The natural cessation of menstruation occurring usually between the ages of 45 and Osteoporosis ah-stee-oh-puh-ROH-sis. The most common bone disease. If you have osteoporosis, your bones lose minerals like calcium, become fragile, and break easily.
Lifton, M. Insogna, M. In that study researchers showed that low bone density could be caused by a mutation that disrupts the function of a gene called LRP5. Family members, according to the investigators, have bones so strong they rival those of a character in the movie Unbreakable. These people have about the strongest bones on the entire planet.
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