Exercise & Nutrition Can Help Osteoporosis

Osteoporosis, also known as bone loss, can begin early in life for many people because the average teenager consumes suboptimal calcium to support growing bones. But with exercise and proper nutrition, you can help stave-off and manage osteoporosis.

Calcium is the most abundant mineral in the body. 99% of calcium in the body combines with phosphorus to form bones and teeth. These two minerals represent approximately 75% of the body’s total mineral content. In its ionized form calcium is crucial for muscle action and the transmission of nerve impulses. It also activates several enzymes and is essential for blood clotting and the transport of fluids across cell membranes.

Bone is a very dynamic tissue formed from collagen and minerals, and composed of approximately 50% water. Bone is in a continual state of remodeling in which specific bone cells (osteoclasts) cause the breakdown (resorption) of bone, while bone-forming cells (osteoblasts) cause bone synthesis. Calcium availability greatly affects the dynamics of bone remodeling.

Since calcium is one of the most frequently lacking nutrients in the diet, the body draws upon its calcium reserve in bone to restore the deficit. If this imbalance is prolonged, the condition of osteoporosis develops progressively as bone loses its mineral mass and becomes porous and brittle. In this weakened state, bones are easily damaged and injuries are prevalent.

The good news is that there are things you can do to help defend against osteoporosis.

The prime defense against bone loss is the adequate intake of calcium throughout life. Some great sources of calcium are milk, milk products, sardines, canned salmon, kidney beans, and dark leafy vegetables. Calcium supplements can also help correct dietary deficiencies. Keep in mind that adequate vitamin D facilitates calcium uptake, whereas too much coffee, meat, salt, and alcohol inhibits its absorption.

In addition to proper nutrition, weight training helps stave-off osteoporosis as well. The best regimen is light to moderate weight with more repetitions opposed to heavy weight with few repetitions. Weight training helps build bones as well as develop the muscles that surround and support your bones and joints.

People who eat right, exercise regularly, and maintain an active lifestyle have greater bone mass and slow the rate of skeletal aging.

Please check with your doctor before making changes to your diet and starting an exercise program.