Lifestyle changes to improve bone mass
There are a few simple and sensible guidelines that will contribute greatly towards improving your bone density.
1. Diet and supplementation
It is essential to follow a varied, balanced diet, rich in calcium and other bone fortifying nutrients.
Calcium is of the utmost importance during childhood and adolescence, as this is when bone growth occurs and when the majority of calcium is laid down in the bones. It is particularly important during the pubertal growth spurt when large amounts of calcium are normally deposited in bone. Research shows however, that many female teenagers follow a diet low in calcium. For parents this is the time to encourage your children to enjoy a varied, balanced diet containing calcium- rich foods, as well as to consider supplementation with Caltrate Plus, which will lay the foundation for good bone mass and density later in life. Zinc is also important at this age, because it is essential for bone growth.
2. Exercise
Taking regular, weight-bearing exercises is of the utmost importance. Walking for an hour, three to four times per week with light weights strapped to your ankles and wrists, will greatly improve your bone mass, other good exercises are jogging, jumping, skipping, dancing and a variety of team sports. Exercise must be done regularly, or there will be no benefits.
Studies show clearly that bone mass is greater in young adults who have exercised regularly than in less active individuals. This is particularly noticeable when comparing the bone densities of the wrists of young tennis players. The density of the main playing arm wrist is much higher than that of the other wrist.
3. Reduce alcohol intake
Having more than 8 tots per week decreases bone formation and increases the risk of falling, a practical hazard for any person who likes having more than a pint! Premenopausal women are particularly vulnerable to bone loss through excessive alcohol consumption. Besides, it dehydrates your skin, causing premature wrinkling and all those empty kilojoules don’t help your waistline one iota.
4. Quit smoking
Not only for the sake of your bone health, but also for your health in general.
5. Hormone replacement therapy
Osteoporosis often occurs because of the loss of oestrogen at the onset of menopause, resulting in an enhanced loss of bone minerals, Maintaining an adequate intake of calcium at this time is important to minimise bone loss.
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May 17 2009 10:48 pm | Hormones and Nutrition
June 18th, 2009 at 12:32 am
Very informative article. I have a teenager and it is hard to get her to take in calcium rich foods. I have had to become creative and have begun juicing. This has benefited both of us immensely. Thanks for the insight
June 21st, 2009 at 5:49 pm
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