Health
Question of Day
Question: I have been told that I'm at risk for osteoporosis. How can I decrease my chances of getting it and increase my bone strength?
Answer: Osteoporosis is a silent and potentially disabling disease that creates fragile bones, or bones that often break, according to ThirdAge fitness expert Chad Tackett in One-on-One with Chad.
It mainly afflicts females past menopause who are sedentary, have low calcium diets, are Caucasian or Asian and have slight bone structures. Fortunately, even if you're a candidate for osteoporosis, there are preventive measures you can take to minimize your risk and improve your bone strength.
To decrease your risk of osteoporosis and reach optimal peak bone mass and continue building new bone tissue as you get older, there are several preventative measures you can employ.
--Calcium: National nutrition surveys have shown that many people consume less than half the amount of calcium recommended to build and maintain healthy bones. Good sources of calcium include dairy products, dark green leafy vegetables, tofu, almonds and sardines and salmon with bones.
--Vitamin D: This nutrient plays an important role in calcium absorption and bone health. Certain individuals may require vitamin D supplementation to ensure a daily intake of between 400 to 800 IU of vitamin D.
--Exercise: Like muscle, bone is living tissue that responds to exercise by becoming stronger. The best exercise for your bones is weight-bearing exercise, which forces you to work against gravity. These exercises include walking, hiking, jogging, stair climbing, weight training, tennis and dancing.
--Hormones: Experts recommend estrogen replacement therapy (ERT) for women who have experienced natural menopause and have multiple osteoporosis risk factors, such as early menopause, family history of osteoporosis or below normal bone mass for their age. As with all drugs, the decision to use estrogen should be made after discussing your own situation and the benefits and risks with your doctor.
Awareness is a first step in preventing the effects of osteoporosis. You can take action by making educated positive lifestyle choices with your diet, exercising, moderating your alcohol intake, considering estrogen replacement and determining your current bone density status.
Get your own question answered in One-on-One with Chad.
Answer: Osteoporosis is a silent and potentially disabling disease that creates fragile bones, or bones that often break, according to ThirdAge fitness expert Chad Tackett in One-on-One with Chad.
It mainly afflicts females past menopause who are sedentary, have low calcium diets, are Caucasian or Asian and have slight bone structures. Fortunately, even if you're a candidate for osteoporosis, there are preventive measures you can take to minimize your risk and improve your bone strength.
To decrease your risk of osteoporosis and reach optimal peak bone mass and continue building new bone tissue as you get older, there are several preventative measures you can employ.
--Calcium: National nutrition surveys have shown that many people consume less than half the amount of calcium recommended to build and maintain healthy bones. Good sources of calcium include dairy products, dark green leafy vegetables, tofu, almonds and sardines and salmon with bones.
--Vitamin D: This nutrient plays an important role in calcium absorption and bone health. Certain individuals may require vitamin D supplementation to ensure a daily intake of between 400 to 800 IU of vitamin D.
--Exercise: Like muscle, bone is living tissue that responds to exercise by becoming stronger. The best exercise for your bones is weight-bearing exercise, which forces you to work against gravity. These exercises include walking, hiking, jogging, stair climbing, weight training, tennis and dancing.
--Hormones: Experts recommend estrogen replacement therapy (ERT) for women who have experienced natural menopause and have multiple osteoporosis risk factors, such as early menopause, family history of osteoporosis or below normal bone mass for their age. As with all drugs, the decision to use estrogen should be made after discussing your own situation and the benefits and risks with your doctor.
Awareness is a first step in preventing the effects of osteoporosis. You can take action by making educated positive lifestyle choices with your diet, exercising, moderating your alcohol intake, considering estrogen replacement and determining your current bone density status.
Get your own question answered in One-on-One with Chad.
