{"id":8521,"date":"2018-10-31T14:37:57","date_gmt":"2018-10-31T14:37:57","guid":{"rendered":"https:\/\/zonesuperslow.wpengine.com\/pacificsprings\/?p=8487"},"modified":"2018-10-31T14:37:57","modified_gmt":"2018-10-31T14:37:57","slug":"can-strength-training-reduce-the-risk-of-osteoporosis","status":"publish","type":"post","link":"https:\/\/superslowzone.com\/westomaha\/2018\/10\/31\/can-strength-training-reduce-the-risk-of-osteoporosis\/","title":{"rendered":"Can Strength Training Reduce the Risk of Osteoporosis?"},"content":{"rendered":"

[vc_row el_class=”tabele_reduce_risk”][vc_column][vc_column_text]Yes. Doing strength training exercise can increase bone density and help prevent osteoporosis. Numerous scientific studies have shown that weight-bearing and muscle-strengthening exercise performed regularly can dramatically reduce the risk of fractures and increase bone density. In her book, Strong Women, Strong Bones, Miriam E. Nelson, PhD, of Tufts University, Friedman School of Nutrition and Policy, explains that women who walk for exercise have stronger bones than women who don\u2019t exercise at all. But, she says, \u201c\u2026the gentle stimulation of walking takes decades to produce effects.\u201d On the other hand, Dr. Nelson\u2019s own research showed that \u201c\u2026strength training just twice a week dramatically cuts the risk of fractures for postmenopausal women. After a year, participants gained bone in their hip and spine; they became stronger and their balance improved.\u201d During weight-bearing exercise, the muscles and related tendons place tension on the bones as muscles contract to lift the weight. This action stimulates the body to lay down more bone.<\/p>\n

Bones and Osteoporosis<\/p>\n

According to The National Osteoporosis Foundation (NOF), \u201cOsteoporosis is a disease of the bones. It happens when you lose too much bone, make too little bone, or both. As a result, your bones become weak and may break from a minor fall or, in serious cases, even from simple actions, like sneezing or bumping into furniture.\u201d<\/p>\n

Although bones appear to be solid, they actually have a porous, honeycomb-like structure. Healthy bone is about 65% mineral, primarily calcium, and bone tissue is in a continuous cycle of breakdown and remodeling. In growing children and young adults, the bone-building process is happening faster than breakdown, resulting in a net increase in bone mass. However, this balance begins to shift at around age 25, after which we tend to lose bone mass faster than it is rebuilt. As bone density decreases, the spaces in the honeycomb-like structure become larger. If too much bone is lost and these spaces become too large, there is a greater risk of breaking a bone from a minor accident or fall.<\/p>\n

Although women, especially postmenopausal women, are at greater risk for developing osteoporosis, this bone disease is not gender specific. Men are at risk, too. If you think you are at increased risk for osteoporosis, it is important to discuss this with your doctor and develop a plan of action. Whatever your age, you can take steps to improve your bone health.<\/p>\n

What Do the Experts Recommend?<\/p>\n

The National Osteoporosis Foundation recommends taking these steps to protect your bones:<\/p>\n

Get enough calcium and vitamin D and eat a well-balanced diet
\nEngage in regular weight-bearing and muscle-strengthening exercise
\nAvoid smoking and limit alcohol
\nWhat are the Risk Factors?<\/p>\n\n\n\n\n\n\n\n\n\n\n
There are some risk factors that we \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0cannot control:<\/i><\/p>\n

 <\/td>\n

Other risk factors are\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 controllable:<\/i><\/p>\n

 <\/td>\n<\/tr>\n

Family history of osteoporosis<\/td>\nPoor diet<\/td>\n<\/tr>\n
Age >50<\/td>\nInactive lifestyle<\/td>\n<\/tr>\n
Caucasian<\/td>\nSmoking<\/td>\n<\/tr>\n
Female<\/td>\nExcessive alcohol<\/td>\n<\/tr>\n
Menopause<\/td>\n<\/td>\n<\/tr>\n
Low body weight (small and thin)<\/td>\n<\/td>\n<\/tr>\n
Broken bones after age 40 or lost height<\/td>\n<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

How Much Calcium and Vitamin D is Needed?<\/p>\n

Adequate calcium intake is essential for building strong bones and for preserving bone mass as we age.<\/p>\n

NOF Recommended Calcium Intake<\/p>\n\n\n\n\n\n
Women<\/td>\nMen<\/td>\n<\/tr>\n
Age 50 & younger<\/td>\n1,000 mg\/day<\/td>\nAge 70 & younger<\/td>\n1,000 mg\/day<\/td>\n<\/tr>\n
Age 51 & older<\/td>\n1,200 mg\/day<\/td>\nAge 71 & older<\/td>\n1,200 mg\/day<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

Sources of Calcium<\/p>\n

Cheese
\nYogurt
\nMilk
\nSardines
\nDark leafy greens\u2014e.g., kale, spinach, collard or turnip greens
\nFortified cereals
\nFortified orange juice
\nFortified soy or almond milk<\/p>\n

Vitamin D is also critically important because, among its other roles, it facilitates calcium absorption.
\nNOF Recommended Vitamin D Intake<\/p>\n\n\n\n\n\n
Women and Men<\/td>\n<\/tr>\n
Under age 50<\/td>\n400 \u2013 800 international units (IU)\/day<\/td>\n<\/tr>\n
Age 50 & older<\/td>\n800 \u2013 1,000 IU\/day<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

The best source of vitamin D is 15 minutes of direct sunlight without sunscreen 2 \u2013 3 times a week. This is usually enough exposure to allow your body to make enough vitamin D on its own.<\/p>\n

Food Sources of Vitamin D
\nButter
\nEggs
\nFish\u2014e.g., salmon, tuna, mackerel
\nFortified milk and dairy products
\nFortified cereals
\nSupplements can help when sunlight and diet are not enough.<\/p>\n

*Before starting an exercise program, consult your doctor.<\/p>\n

Resources:<\/p>\n

The National Osteoporosis Foundation, http:\/\/nof.org\/<\/p>\n

Nelson, M. (2000). Strong Women, Strong Bones. New York, NY: The Penguin Group<\/p>\n

Rachel Quiles, MS RDN, LD<\/p>\n

Registered Dietitian<\/p>\n

SuperSlow Zone Milton, Owner[\/vc_column_text][\/vc_column][\/vc_row]<\/p>\n","protected":false},"excerpt":{"rendered":"

[vc_row el_class=”tabele_reduce_risk”][vc_column][vc_column_text]Yes. Doing strength training exercise can increase bone density and help prevent osteoporosis. Numerous scientific studies have shown that weight-bearing and muscle-strengthening exercise performed regularly can dramatically reduce the risk of fractures and increase bone density. In her book, Strong Women, Strong Bones, Miriam E. Nelson, PhD, of Tufts University, Friedman School of Nutrition […]<\/p>\n","protected":false},"author":3,"featured_media":8424,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[2],"tags":[],"class_list":["post-8521","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blog"],"yoast_head":"\nCan Strength Training Reduce the Risk of Osteoporosis? - West Omaha<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/superslowzone.com\/westomaha\/2018\/10\/31\/can-strength-training-reduce-the-risk-of-osteoporosis\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Can Strength Training Reduce the Risk of Osteoporosis? - West Omaha\" \/>\n<meta property=\"og:description\" content=\"[vc_row el_class=”tabele_reduce_risk”][vc_column][vc_column_text]Yes. 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