Make no BONES about it …
Make no BONES about it …
Osteoporosis is one of the nation’s leading silent diseases. In layman’s terms, your bones become brittle and weak. Many do not know, however, that there ARE steps to take to prevent the fast progression of this disease, which we will discuss below. More than 40 million people in America are victims of Osteoporosis, and we use the word victim here because it is such a crippling disease. With so many Americans having weakened bones, it’s no wonder why we see so many fractures of the hip, spine, and extremities.
It is a myth that only the elderly are affected by Osteoporosis. Caucasian and Asian post menopausal women are at the highest risk, however, anyone can have it … any race, any sex, any age. Some may even be diagnosed with Osteopenia, a stage before full blown Osteoporosis where the bones are becoming weak and brittle.
It’s so important for EVERYONE to know their risk factors and steps to take to prevent further bone deterioration. Take a look at this important information we have highlighted for you below:
-Diet is CRUCIAL. Extra weight you may be carrying around only places more stress on your bones. Stay at a healthy weight and try to maintain this weight.
-Make sure to consume calcium. Many people believe the misconception that dairy products are the only foods rich in calcium. However, you can get calcium from dark green, leafy vegetables as well. Other products can be calcium fortified like orange juice and cereal.
– 85% of adult bone mass is acquired by the age of 18 in most people. Therefore, growing healthy bones starts young! As a parent/guardian, be sure to monitor the diets of your children to ensure they are getting the proper nutrients.
-If your diet is not substantial enough, you may need a calcium supplement. In fact, some doctors recommend a supplement in addition to a healthy diet. Talk with your doctor to see what the right dosage would be for you.
-Let the sunshine in! Vitamin D makes our bones strong, and sunlight provides the Vitamin D that we all need.
-Get out and play! Weight bearing exercises such as tennis, jogging, skipping, dancing are good exercises for people AT RISK for osteoporosis. It has been proven that bone is a living tissue that responds well to these types of exercises.
-If you have osteopenia, you should avoid any exercises that will place excess stress on the spine/neck (sit ups, pilates, twisting exercises). The safest bet is to get your doctor’s approval for any exercise program if you have already been diagnosed with Osteopenia or Osteoporosis.
-Don’t smoke and don’t drink, it’s that simple! Both of these make your risk of bone loss/deterioration almost ten times greater!
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