Bone Health & Osteoporosis
by Steve Collett, ACSM, CCI
Osteoporosis is a common disease that weakens bones and is truly debilitating. As bones weaken, your risk of sudden and unexpected fractures increases. Osteopenia is the forerunner of osteoporosis. It is a silent but destructive condition that robs bones of its mineral density during a woman's -- even a young woman's -- most productive time, but this condition also affects men.
No matter what your age or sex, osteoporosis and osteopenia can affect you. Your bones might seem sturdy and you may be very active, but osteoporosis and osteopenia are silent accomplished thieves. In fact, there are usually no visible signs. You may notice a loss of height or a Dowager's hump over time. A broken bone is a common first sign and putting normal stress on bones such as, sitting, standing, coughing, or even rolling over while sleeping in the bed can result in painful fractures and immobility.
Bone is a living tissue that is very complex and depends on you to provide it with proper nutrition and exercise, so that it can remain strong and resilient. Bone tissue continually renews itself, but as you age the amount of bone that is replenished is less. The three most common breaks associated with osteoporosis are the wrist, spine and hip. The following are examples of just a few conditions that could increase your risk for brittle bones: Diabetes, any inflammatory disease such as, IBS (Inflammatory Bowel Disease) fibromyalgia, osteoarthritis, rheumatoid arthritis and post-menopausal women.
How can you protect and prevent your bones from becoming weak? A diet rich in calcium, phosphorous trace minerals and Vitamin D (refer to Lisa Collett’s article), weight bearing exercise, no smoking and reduce the amount of alcohol you consume. A vital mineral that is the foundation for supporting bone health is magnesium. It can be found in a number of whole food sources: egumes (beans, peas, lentils); fermented soy (tempeh, natto); whole grain/whole wheat (breads, pastas, tortillas) brown rice, whole hulless barley, whole rye; all green foods (collard greens, kale, celery, romaine lettuce, mustard greens, etc.)
Osteopenia occurs before osteoporosis and can be reversed with changes in your lifestyle. Osteoporosis, however cannot be reversed, so early detection is crucial. If you are 40 years old or older be sure to ask your doctor for a bone density test. If the results are positive for bone loss, seek the attention of a qualified fitness professional or health coach. Together they can design a program for nutrition and exercise that is specifically for you to strengthen your bones and your body.
by Steve Collett, ACSM, CCI
Osteoporosis is a common disease that weakens bones and is truly debilitating. As bones weaken, your risk of sudden and unexpected fractures increases. Osteopenia is the forerunner of osteoporosis. It is a silent but destructive condition that robs bones of its mineral density during a woman's -- even a young woman's -- most productive time, but this condition also affects men.
No matter what your age or sex, osteoporosis and osteopenia can affect you. Your bones might seem sturdy and you may be very active, but osteoporosis and osteopenia are silent accomplished thieves. In fact, there are usually no visible signs. You may notice a loss of height or a Dowager's hump over time. A broken bone is a common first sign and putting normal stress on bones such as, sitting, standing, coughing, or even rolling over while sleeping in the bed can result in painful fractures and immobility.
Bone is a living tissue that is very complex and depends on you to provide it with proper nutrition and exercise, so that it can remain strong and resilient. Bone tissue continually renews itself, but as you age the amount of bone that is replenished is less. The three most common breaks associated with osteoporosis are the wrist, spine and hip. The following are examples of just a few conditions that could increase your risk for brittle bones: Diabetes, any inflammatory disease such as, IBS (Inflammatory Bowel Disease) fibromyalgia, osteoarthritis, rheumatoid arthritis and post-menopausal women.
How can you protect and prevent your bones from becoming weak? A diet rich in calcium, phosphorous trace minerals and Vitamin D (refer to Lisa Collett’s article), weight bearing exercise, no smoking and reduce the amount of alcohol you consume. A vital mineral that is the foundation for supporting bone health is magnesium. It can be found in a number of whole food sources: egumes (beans, peas, lentils); fermented soy (tempeh, natto); whole grain/whole wheat (breads, pastas, tortillas) brown rice, whole hulless barley, whole rye; all green foods (collard greens, kale, celery, romaine lettuce, mustard greens, etc.)
Osteopenia occurs before osteoporosis and can be reversed with changes in your lifestyle. Osteoporosis, however cannot be reversed, so early detection is crucial. If you are 40 years old or older be sure to ask your doctor for a bone density test. If the results are positive for bone loss, seek the attention of a qualified fitness professional or health coach. Together they can design a program for nutrition and exercise that is specifically for you to strengthen your bones and your body.