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  • Tips on managing Stress
  • Ways to stay motivated
  • The benefits of resistance training
  • How to improve your metabolism
  • Learn why "conventional" diets fail
  • How to target stubborn fat areas
  • Healthy and tasty recipes
  • What muscle soreness really means
  • Learn how exercise affects your mood
  • How to choose the right health club
  • Weight loss and diet myths revealed
  • Flexibility, how and when to stretch
  • How to build personal motivation
  • How to conquer procrastination
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Sign up to the get fit newsletter
Sign up for the ''Get Fit'' Newsletter
  • Tips on managing Stress
  • Ways to stay motivated
  • The benefits of resistance training
  • How to improve your metabolism
  • Learn why "conventional" diets fail
  • How to target stubborn fat areas
  • Healthy and tasty recipes
  • What muscle soreness really means
  • Learn how exercise affects your mood
  • How to choose the right health club
  • Weight loss and diet myths revealed
  • Flexibility, how and when to stretch
  • How to build personal motivation
  • How to conquer procrastination
Email:
Name:
This Month In Health
  • Immune System TLC
    While there’s no way to completely ward off every sickness, sometimes your immune system needs a little TLC to work its best. To help keep you and your family healthier this year, try these suggestions. Read >>
  • Behind Biofeedback
    Chronic, unmanaged stress can cause a host of health problems. By learning effective ways of coping with stress via biofeedback, you can lessen the effects of stress on your health. Read >>
  • Preventing Osteoporosis
    Osteoporosis is a disease that happens when the body loses too much bone mass and/or doesn’t make enough new bone mass. Don’t wait for osteoporosis and broken bones to strike you. Take these steps today to strengthen your bones for protection tomorrow. Read >>
  • Signs of Dehydration
    While thirst and a dry mouth are the normal ways your body tells you to drink more water, they aren’t always trustworthy indicators of dehydration. Because believe it or not, you can be dehydrated and not feel thirsty. Here are seven other signs you may need to drink more water. Read >>
Health and Fitness News

Preventing Osteoporosis

Keep your bones strong your whole life long.

You’re born with around 270 bones, and as you grow, some of them fuse together, leaving you with 206 to protect as an adult. They give your body structure, protect your organs, store calcium, and anchor your muscles. In other words, they’re pretty important.

But they also change throughout your life. Every day, new bone cells are forming as old ones break down. During the first part of your life, bone cells forms faster than the old ones can break down, and after the age of 30 or so, your bones begin to lose mass.

Osteoporosis is a disease that happens when the body loses too much bone mass and/or doesn’t make enough new bone mass. The end result is weakened bones that are prone to break. Suffer a broken bone and you’ll experience limited mobility, which can lead to more health problems. As you age, recovering from a broken bone becomes more and more difficult.

Don’t wait for osteoporosis and broken bones to strike you. Take these steps today to strengthen your bones for protection tomorrow.

Eat Plenty of Calcium

Calcium is needed to build strong bones. This valuable mineral is stored in your bones. When you don’t eat enough calcium, your body takes it out of your bones, weakening them. Women under the age of 50 and men need 1,000 milligrams of calcium a day. Women older than 50 need 1,200 mg a day. Get your calcium from dairy products, broccoli, almonds, sardines, kale, and tofu.

Don’t Forget Vitamin D

Important as calcium is, it’s useless without vitamin D. That’s because your bones need vitamin D in order to absorb calcium. Exposure to sunlight is the best way to get vitamin D. A few minutes a day is all you need. Not many foods contain much vitamin D, but you can get a little from foods such as fatty fish (salmon, tuna, and trout), eggs, mushrooms, and fortified orange juice, milk, and cereals.

Nourish Your Bones

Super low-calorie diets or eating disorders like anorexia can have long-term negative effects on the health of your bones. Without adequate nutrition to nourish your body, your bones suffer. Eat a healthy diet and seek professional help if you deal with an eating disorder.

Do Weight-Bearing Exercise

Exercise not only strengthens your muscles, but also strengthens your bones as well. One of the best ways to ensure your bones stay healthy and strong is to stay physically active your whole life. Weight-bearing exercises that make you work against the force of gravity are the most effective way to prevent bone loss and build bone mass. Walking, jogging, dancing, water aerobics, tai chi, yoga, and tennis are examples of weight-bearing exercise.

Strength-training exercises are also needed to help prevent osteoporosis. As you challenge your muscles, they pull on your bones, which strengthens them. Increasing your muscle strength improves balance and lessens your chances of falling and breaking a bone. You can do strength-training exercises by lifting free weights, performing body weight exercises, exercising with an elastic resistance band, or using the weight machines at the gym. Talk with your trainer to ensure your workouts are keeping your bones strong!

Make Healthy Lifestyle Choices

Alcohol and smoking take a toll on your bones. Having more than two drinks a day increases your risk of bone loss and osteoporosis. Smoking doubles your risk of bone loss and broken bones. Women should have no more than one drink a day and men no more than two.

Cut Back on Soda

Drinking dark-colored sodas is another risk factor for osteoporosis. This may be because of its high phosphorus content (phosphorus may prevent the body from absorbing calcium), or it could be that drinking sodas means you’re not drinking calcium-rich milk. Either way, soda provides no nutritional value.