Osteoporosis Awareness

Osteoporosis Awareness

Osteoporosis is a condition that reflects low bone density most often in women. This degenerative and cascading process, which can affect your health and lifestyle, can be prevented and combated. Many of the contributing risk factors are controllable. The National Osteoporosis Foundation lists the following preventative measures:

  • Building strong bones
  • Eating foods high in calcium and vitamin D,
  • Eating fruits and vegetables every day

Building and developing strong bones is best during childhood continuing through our early adult years. The level of importance for weight baring exercises during this time period is crucial. Keeping activity levels high for children and beginning strength training as a female adolescent will benefit your bone density throughout your lifespan. For adult women weight baring strength training is an important tool to help maintain strong bones through the various stages of aging.

Good nutrition with well-rounded diets helps with the maintenance of strong bones as well. Eating foods that are high in vitamin D and calcium give you the proper micro nutrients for strong bones. These vitamins are traditionally found in dairy products, leafy greens such as spinach and kale as well as in beans and fish that are high in omega fats. Vitamins and supplements are also available but it is important to have a balance between supplementation and whole foods.

A good resource for Osteoporosis information is The National Osteoporosis Foundation @ For individuals who already have lower bone density or Osteoporosis are encouraged to talk to their healthcare providers about maintaining and increasing bone density. Advice is also given on fall prevention, nutrition and exercise.

It is never too late to start lifestyle changes to combat Osteoporosis. Early intervention and implementation of prevention strategies is your best bet on beating bone loss. If you’re already in the gym make sure you split your time between your cardiovascular needs as well as implementing a safe and structured strength training routine. If you have any questions with regards to exercise and Osteoporosis please consult the qualified staff at Tehama Family Fitness.

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