Osteoporosis is a skeletal disorder characterized by the thinning and deterioration of bone mass, causing susceptibility to fracture most commonly in the spine, wrists and hips. According to Spinal Health, there are two types of osteoporosis: Type one, or post-menopausal osteoporosis, is generally found in women ages 50 to 70 due to a decrease in estrogen, and type two, or senile osteoporosis, occurs in men and women over 70. Osteoporosis is closely related to spinal fractures as even a small amount of stress might cause damage, but this condition is both treatable and preventable.
Risk Factors and Causes
Risk factors for osteoporosis include old age, low bone density and body weight, smoking, lack of exercise and the consumption of some medications. Lack of calcium and vitamin D also are contributing factors. When bones contain fewer minerals than needed, they lose their internal support structure and weaken. Your peak bone mass is typically achieved by the age of 30, after which the bone remodeling process begins. This process includes the breakdown of old bone and growth of new bone. Since this process can break down more bone than is replaced, susceptibility to osteoporosis occurs.
Prevention/Solution
Preventive measures should be considered, especially for type one osteoporosis. These measures can significantly combat this condition and should be started early on. Know your genetic predisposition by finding out if osteoporosis runs in your family. Obtain bone testing every two years. This not only determines whether you have low bone density, but it also identifies your risk for sustaining a fracture. Be sure to consume an adequate amount of calcium and vitamin D. Men and women between 19 and 50 should consume 1,000 mg of calcium daily. If this need for calcium is not met, supplements can be found at your local pharmacy or health food store.
Exercise
Weight-bearing exercises are highly recommended for treatment and prevention of osteoporosis. The benefits of engaging in physical activity for at least 30 minutes at a time, three to four times per week include increased bone density and overall fitness level, muscular strength, balance, improvement of posture and increased ability to carry out daily living activities. If you have been diagnosed with osteoporosis, do not perform exercises that require twisting or bending of the spine, which can have an adverse effect and worsen the condition. Consult with your doctor prior to beginning an exercise program in order to avoid fractures.
Squat For Strength
Squatting is one weight-bearing exercise that can positively influence osteoporosis. Stand with your feet a little wider that shoulder-width apart. Extend your arms up in front of you, engage your abdominal muscles and slowly bring your hips back as if trying to sit in a chair. Be sure to keep your feet firmly on the floor and press your heels into the floor. Slowly stand up, returning to your starting position. Control your breathing by inhaling on the way down and exhaling when standing up.
Running
Running can help combat low bone density as well as strengthen the heart, lungs and improve the circulation of blood throughout the body. If you are not ready to run, start out with a brisk walk and progress to a light jog and eventually a run.
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