10 Osteoporosis Preventing Tips That Are Way More Important Than Getting Enough Calcium
Many women don’t address their bone health until it’s too late. But there’s plenty that you can do in your 30s and 40s before your skin becomes vulnerable to problems, like stress fractures and osteoporosis. Maintaining bone health is largely proactive, in other words, if you’re a woman reading this, it’s time to start thinking about your bones.
Here are ten things you need to know about your bones, from their makeup to longevity and how to practice the perfect bone day that your body will thank you for!
Know What Your Bones Are Made of
In order to address bone issues, you need to know the basics. Bones are made up of several layers and components, including:
· Periosteum (dense outer membrane important to repair and rebuilding)
· Trabecular bone (spongy tissue filled with blood vessels and marrow)
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· Bone marrow (soft tissue that contains red and white blood cells)
· Cortical bone (hard outer layer protects fragile tissue inside)
You’re Always Making New Bones
By the age of 22, you have developed up to 90 percent of your bone mass. But your bones are still building and growing until you’re 30! The takeaway: start healthy bone habits early, like getting enough exercise.
You Might Need Supplements
The connection between calcium and bone health is highly debated. Be safe and be sure to include plenty of calcium-rich foods into your diet. Also, be sure to get your vitamin D! This double nutrient punch will ward off bone brittleness.
Hold Off on the Scan
While medical groups such as the National Osteoporosis Foundation (NOF) don’t recommend routine bone density tests before women reach the age of 65, many doctors continue to screen women when they reach menopause. This can be dangerous when doctors jump to conclusions and prescribe harsh medications with dangerous side effects.
Women who should get screened are those with a family history, previous fractures, or are taking known bone-thinners, like steroids.
Belly Fat is Bad for Your Bones
For years it was widely believed that “extra padding” helped reduce the risk of osteoporosis. Recent research says otherwise! Harvard researchers have found that fat concentrated in your midsection, made up a visceral fat, decreases your bone mineral density. Plus, those with high levels of fat in their liver, blood and muscles have more fat in the bone marrow, putting them at a higher risk of bone fractures.
Hormones are Important
Stages of your life could be affecting your frame:
· Bone loss during pregnancy (women who give birth twice in one year are at greater risk of osteoporosis)
· Breastfeeding (you can lose up to 5% of your bone density during pregnancy)
· Perimenopause (declining estrogen levels leads to early bone loss)
· Menopause (sharp drop in estrogen leads to as much as 20% bone loss)
You’ll Likely Shrink
It’s not uncommon for women to get shorter with age! If shrinkage occurs gradually over three of four decades, you have nothing to worry about. This is natural! But if you suddenly lose an inch and a half of height, this is cause for concern and you should seek medical attention.
Health Problems Can Hurt Them
Seemingly unrelated health issues can have an impact on your bone health. For example, Celiac disease (gut’s inability to absorb vitamins and minerals) can reduce bone-calcium density and asthma can decrease proper bone formation.
Do your research and see whether your health conditions, and their treatments, may be hurting your bones in the process!
Why Shin Splints Hurt So Much
If you’ve been ramping up your workout quickly, the muscles and bones around your tibia can become inflamed – especially where there is muscle attached to the bone. The result is a pains along your shins! To tackle this, rest up, ice your joints and opt for anti-inflammatory solutions.
Your Perfect Bone Day
10 A.M.: Snack on a banana. It’s chock-full of potassium, which can help increase bone strength by reducing resorption, the process by which bone is broken down.
Noon: Squeeze in an energizing plyometrics workout. Moves that involve jumping may significantly improve hip bone mineral density in premenopausal women.
3 P.M.: Have a handful of prunes. They boast vitamin K, a nutrient that promotes bone health. Multiple studies have linked getting sufficient K to a lower risk of hip fractures.
7:30 P.M.: Cook some salmon, and serve with a salad drizzled with olive oil. Salmon is rich in vitamin D, and research shows that oleuropein, a compound in virgin olive oil, may help prevent bone loss.
10 P.M.: Hit the sack. Chronic lack of sleep may slow down new bone formation without reducing the bone breakdown process.
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