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What causes Osteoporosis
An important cause of osteoporosis is a lack of calcium early in life. Adults need 1,200 to 1,500 milligrams per day. To get this much calcium from food isn't easy: You'd need
to drink four to five 8-ounce glasses of low-fat milk each day, or eat several full servings of yogurt, cheese or broccoli (all foods high in calcium). The average person only takes in about 750 milligrams of calcium
daily from food. For this reason, many doctors now advise taking a 600- to 800-milligram supplement of calcium every day, along with adequate Vitamin D intake with food (diet) or with supplements. Studies have shown
this type of supplementation reduces the occurrence of hip fractures by as much as 30 percent.Calcium absorption and excretion can be affected by what you eat. High-caffeine foods, such as coffee, tea and affricated
sodas, may deplete the body's stores of calcium, and thus may promote bone loss. Diets high in protein and sodium also increase calcium excretion. Evidence shows that regular aerobic and resistance exercise can also
help maintain bone density at any age. A survey of 350 middle-aged women found that those who were most active in their daily lives had significantly greater bone density in their spines, hips and forearms than less
active women. In general, aerobic activity seems to increase bone density by a few percent, provided the activity is weight-bearing (walking, running, dancing or aerobics classes, for example) An additional
bone-density boost can be obtained by doing regular resistance exercises, such as lifting weights, two or three times a week. Any activity that stresses bone stimulates bone formation, making bone stronger with time.
Your bones can benefit from regular resistance exercise at any age. In fact, some studies have found that elderly women actually increased their bone density through a program of regular exercise. |
