How to Prevent Osteoporosis: Three Simple Health Steps You Can Take Today for Bone Mineral Density and What You Need to Know About Osteopenia
How to Prevent Osteoporosis
Osteoporosis prevention: what you need to know about osteopenia and three simple health steps you can take today to improve bone mineral density.
You already know that osteoporosis is common in women. But strangely, many women don’t do much weight training even though it’s proven to strengthen bones.
With that disappointing fact in mind, let’s discuss the causes of osteoporosis and how women can fight back today. As the old saying goes, an ounce of prevention is worth a pound of cure regarding osteoporosis and your bones.
Causes of Osteoporosis and How to Prevent It
Did you know the cause of osteoporosis is in large part related to your dietary choices?
♥ To prevent it, you need to have a steady supply of calcium in your diet.
♥ You also need to be sure that you don’t lack things such as magnesium, manganese, zinc, vitamin D and vitamin C.
Make Wiser Dietary Selections to Prevent Osteoporosis
Other than the obvious choices like dairy, you can also get calcium from foods such as almonds, green leafy vegetables, beans and sesame seeds.
When you are buying greens, the best ones to choose are things like kale and broccoli. The above food choices can help you maintain your calcium levels.
Avoid a Sedentary Lifestyle to Prevent Osteoporosis
Besides diet, another important factor that causes osteoporosis is a sedentary lifestyle.
♥ To increase your bone density, you need to lift weights or do some form of resistance training.
♥ If you lead a sedentary lifestyle, it can result in both osteoporosis and muscle loss. But you can change this by doing some basic weight lifting or weight bearing exercises at least three times per week.
♥ Exercise is also used as a repairing agent in osteoporosis treatment.
♥ Additionally, bone density is very important as weak bones lead to fractures and stress. This gets more serious as people age, so it’s important to perform weight training exercises from your early twenties and make it a habit then.
♥ Some of the best exercises are those that involve large muscle groups. For example, the deadlift, squatting, pressing and pushing movements are the best ones to focus on.
Weight Training to Prevent Osteoporosis
You will not get overdeveloped muscles from lifting weights. Without going into a ton of detail, women don’t have the genetic makeup or testosterone levels for this to happen. They will simply get stronger and this will make it easier for them to lose fat. When this happens, women increase their muscle to-fat ratio from strength training, which is also very important for remaining fit and healthy.
In other words, the more muscle that you create means more fat will be burnt. This happens because lean body mass (muscle) will speed up your metabolism and allow your body to burn more body fat 24-hours a day.
Muscle mass is also important because it can slow down the aging process.
If you keep your body younger for longer, then you will increase your odds of avoiding osteoporosis and living a healthier life.
Osteoporosis Prevention Summary
In summary, it’s critical that women consume a diet rich in calcium and train with weights to increase their bone density and strength.
♥ For the best results, women should start weight training in their early twenties and keep it up.
♥ However, if you start years later or even after you've been diagnosed, weight training will still be worth all your efforts in the fight against osteoporosis.
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