Proper diet and exercise build the foundation for healthy bones later in life. There are specific methods for protecting your bones from osteoporosis. Understanding how to stop bone loss can help ensure a higher quality of life as you age. You can strengthen your bones with some knowledge about how to prevent osteoporosis and a few tweaks to your lifestyle.
Identification
The National Institutes for Health Osteoporosis and Related Bone Diseases National Resource Center reports that there are 10 million individuals in the United States who have osteoporosis. Thirty-four million additional people have low bone mass, which puts them at a higher risk for the condition. Osteoporosis literally means "porous bones," and results in bones becoming brittle and fragile. Bones may become so weak that falling or mild stress such as bending over or coughing may cause fracturing of the bone.
Prevention/Solution
There are several ways to prevent osteoporosis. The first is eating foods rich in calcium and low in fat. These foods include low-fat dairy products, dark green and leafy vegetables and sardines and salmon with bones. Calcium-fortified foods such as orange juice and breads are also healthy choices.
Another key to osteoporosis prevention is getting enough vitamin D. This can be achieved through getting at least 15 minutes of natural sunlight daily or taking vitamin D supplements. It is also important to avoid smoking and reduce your alcohol consumption. Some medications can cause loss of bone density and fractures. Of particular concern is long-term use of drugs to treat arthritis, asthma, Crohn's disease, lupus and diseases of the lungs, kidneys, and liver.
Features
Exercise is an integral component to osteoporosis prevention. Weight-bearing exercise is particularly significant because it can prevent the loss of bone. It may even boost bone growth. When exercising, focus on the parts of the body that are most at risk including the upper arm near the shoulder, the forearm near the wrist, the thigh bone at the hip and spine. You will strengthen the bones if you stretch, twist, bend and compress the bones.
Function
An optimal exercise program should include exercises that are targeted to strengthen the bones. Ideally, your program should include aerobic weight bearing activities three days of the week. This type of exercise includes walking and cross country skiing. Include upper body strengthening and endurance exercises two days per week. Seek ways to increase your physical activity including gardening, taking the stairs or parking your car away from your destination so that you must walk further.
Weight-bearing exercises can be high or low-impact. Examples of high-impact weight-bearing exercises include dancing, doing high-impact aerobics, hiking, jogging, jumping rope and stair climbing. Low-impact weight-bearing exercises include using elliptical exercise machines, doing low-impact aerobics, using stair-step machines and fast walking on a treadmill or outside.
Warning
Consult your doctor or health care professional if you are taking drugs that may promote bone loss. As with any exercise program, get clearance from your doctor prior to beginning. It may also be beneficial to seek the guidance of a personal trainer as she may be able to design an exercise program for your specific needs.
