Diet, Exercise and Osteoporosis
According to the National Osteoporosis Society, nearly three million people in the UK have osteoporosis, a disease that causes your bones to weaken and become brittle. Half of all women in the UK aged 50 - or one in two women - will break a bone because of the disease, and this number is expected to rise.
In honour of National Osteoporosis Awareness Month, here are several ways that you can reduce your osteoporosis risk through diet and exercise. Remember, although osteoporosis is more likely to affect women over 50 years old, everyone can be at risk - and that includes men too.
1. Strength train three times a week: Not only does this help build muscle, it also slows bone mineral loss, which can lead to osteoporosis. Free weights and resistance bands are ideal for home workouts; workout machines are also good for strength training at the gym. Remember to start slow and lift slow - exercising with weights that are too heavy at an uneven pace can put more stress on your bones and muscles, placing you at risk of painful muscle tears or bone fractures.
2. Replace biking or swimming with weight-bearing exercises: Weight-bearing exercises involve consistent movement of your legs and hips, which helps slow bone mineral loss and reduce pressure on your joints. Some forms of weight-bearing exercises include walking, hiking and dancing. To reduce your osteoporosis risk in the gym, stick with elliptical machines or stair climbers.
3. Vitamin D and calcium are key: Both these nutrients play a critical role in strengthening your bones and reducing bone loss, reducing your risk of osteoporosis. Calcium helps your bones become stronger, whilst vitamin D allows calcium to be absorbed by the bones. The National Academy of Sciences recommends consuming 1,000 mg of calcium and up to 1,200 IUs of vitamin D per day to keep your bones strong. If possible, choose calcium-rich foods (such as milk, cheese or dark green vegetables) over supplements.
4. Put down the cigarette: People who smoke, especially women, have a higher risk of osteoporosis and bone fractures. Quitting smoking can stop additional bone loss and improve your overall health. If you are unsure how to quit, The National Health Service (NHS) has several resources to show you how to quit.
Remember, everyone is at risk of osteoporosis so change your dieting and exercise habits - your bones will thank you for it!
In honour of National Osteoporosis Awareness Month, here are several ways that you can reduce your osteoporosis risk through diet and exercise. Remember, although osteoporosis is more likely to affect women over 50 years old, everyone can be at risk - and that includes men too.
1. Strength train three times a week: Not only does this help build muscle, it also slows bone mineral loss, which can lead to osteoporosis. Free weights and resistance bands are ideal for home workouts; workout machines are also good for strength training at the gym. Remember to start slow and lift slow - exercising with weights that are too heavy at an uneven pace can put more stress on your bones and muscles, placing you at risk of painful muscle tears or bone fractures.
2. Replace biking or swimming with weight-bearing exercises: Weight-bearing exercises involve consistent movement of your legs and hips, which helps slow bone mineral loss and reduce pressure on your joints. Some forms of weight-bearing exercises include walking, hiking and dancing. To reduce your osteoporosis risk in the gym, stick with elliptical machines or stair climbers.
3. Vitamin D and calcium are key: Both these nutrients play a critical role in strengthening your bones and reducing bone loss, reducing your risk of osteoporosis. Calcium helps your bones become stronger, whilst vitamin D allows calcium to be absorbed by the bones. The National Academy of Sciences recommends consuming 1,000 mg of calcium and up to 1,200 IUs of vitamin D per day to keep your bones strong. If possible, choose calcium-rich foods (such as milk, cheese or dark green vegetables) over supplements.
4. Put down the cigarette: People who smoke, especially women, have a higher risk of osteoporosis and bone fractures. Quitting smoking can stop additional bone loss and improve your overall health. If you are unsure how to quit, The National Health Service (NHS) has several resources to show you how to quit.
Remember, everyone is at risk of osteoporosis so change your dieting and exercise habits - your bones will thank you for it!
