We all know as the body gets older we can become more susceptible to various ailments. If we don?t exercise properly or have a healthy diet then of course this risk becomes much greater as time goes on. Quite a lot of people over the age of 50 develop Osteoporosis, and this can lead to a lot of personal discomfort in all sorts of ways. But if you don?t really understand this disease then this article will enlighten you. We also hope to give you some great advice to help you stay clear of the symptoms!
Osteoporosis Explained
In simple terms this is the body?s inability to reconstruct the make up of the internal bone structure. It also involves the deterioration of your bone density. If you want to be blunt about things then we get holes in our bones! But in essence common sense tells you this will surely weaken the structure of the bones in the longer term.
These are normally tightly packed and extremely strong in make up, but in the case of osteoporosis they become loose and holey. This in turn will leave you at risk of fractures and breaks with just the minimum of contact!
How Do We Know If We Have a Problem?
This can start out as a backache pain or a bit of soreness in any other area around the major joints and bones. The truth is one in five men will develop osteoporosis along with one in three women over age of 50. Caucasian and Asian women carry a higher risk along with tall and slender women and those who have a strong family history of the disease. This might be worth looking into for piece of mind! But of course younger people can also develop this disease!
Generally this pain will worsen and you?ll feel a constant twinge which can easily affect your mood making you extremely irritable a lot of the time. Individuals will become more tired and anxious as what they once considered normal tasks become much harder. You?ll even lose confidence afraid you might fall and get a serious injury!
Tell Us What Causes This Condition?
In certain cases like a family history of the disease or for women, depleted estrogen following the menopause, there are every-day mitigating circumstances. Estrogen for example decreases after the menopause and as the bones need this to help with bone cell structure, then problems can certainly arise. But we can all contribute to our demise in this sense through things like smoking, too much alcohol and an unbalanced fast food diet lacking calcium which is crucial to good bone structure.
If you don?t exercise then this too can lead to quite a few problems later on. Sadly, a few medications have been linked to osteoporosis, and the disease can also lead to Arthritis, glandular problems and even cancer. Our lifestyle is a big factor!
Bone mass peaks at the age of 30 and then slowly starts to reduce!
So What If I?m Already Diagnosed with This Disease?
The good news is you can fight back against its effects and slow down the process by taking part in low impact exercise on a regular basis. Long walks or working out on a treadmill will actually improve your complete health anyway. So don?t feel you should stop exercising ? far from it!
Ask your doctor for advice and consult a fitness professional!
Treatments for the disease can include a diet rich in calcium or drugs containing phosphorus. Things like Vitamin D and eating more protein will be advised along with the low impact exercise we?ve mentioned. In fact this is very important!
So How Can We Prevent It?
There are a number of measures you can take to ward off the threat of osteoporosis.
- A Healthy Diet with the usual amounts of fruit and vegetables
- Minimise your caffeine content to no more than 3 daily cups of coffee
- Consume foods rich in calcium
- Take in plenty of vitamin D
- Don?t smoke
- Avoid too much alcohol
- Strength training and weight bearing exercises will help
Can You Advise on Foods?
You?ll find good calcium in dairy products and canned fish whose bones are edible ? but look for low fat when selecting dairy products and consult your dietician or doctor! They might prescribe calcium supplements or anything else that may help. Remember every individual case is different and you need the best advice.
How Much Calcium Should We Be Getting?
- Children (over four years) ? 700-1,000mg calcium per day
- Adolescents ? 1,300mg calcium per day
- Women under 50 and men under 70 ? 1,000mg calcium per day
- Postmenopausal women and men over 70 ? 1,300mg calcium per day.
So there we have a brief overview of Osteoporosis and what we can do to help thwart off the threat. Living a good lifestyle is no guarantee about anything in this world but it certainly will reduce the risk greatly. We know you can still exercise when you have the disease and this will help you greater in later years especially.
We know changing your diet can help along with taking in things like vitamin D, calcium and phosphorus. Even if you don?t have the disease strength training and weight bearing exercises will help ensure you never have to face it!
TAKE A LOOK AT THIS: www.qualityhealth.com/osteoporosis-index/video
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Source: http://www.gnet.org/osteoporosis-the-facts/
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