As Easy As 1, 2, 3… 4!
Taking on the Silent Disease
The last in our planned set of articles for you lovely people at Silversurfers. Boo! It’s time for the all-important recap and for us to answer the often asked question,
“Just what can I do to look after my bones?”
It really is as easy as 1, 2, 3… 4!
The following simple yet effective four steps can help you keep your bones as healthy as possible thereby reducing the risk of Osteoporosis (otherwise known as the Silent Disease; a disease which affects 1 in 2 women and 1 in 5 men over the age of 50 who will break a bone as a result of Osteoporosis):
1. Perform regular weight-bearing exercises
We all know that exercise is important at each stage of our lives. It strengthens our muscles and our bones thereby reducing the risk of a fragility fracture. Whether you have Osteoporosis or not engaging in suitable exercise will help you reduce the risk of breaking a bone. How? Bone is a living tissue that reacts to increases in loads and forces put upon it by growing stronger. Any increase in ‘loading’ above normal levels has the best chance of increasing bone strength which is why we suggest performing regular weight-bearing exercises – exercise in which you are supporting your own body weight through your feet and legs (or hands and arms). Examples of weight-bearing exercises are:
- Walking
- Running
- Skipping
- Climbing up and down the stairs
- Bodybuilding and lifting weights
2. Lead a healthy lifestyle with no smoking or excessive alcohol intake
Smoking, excessive alcohol, salt and coffee intakes can all cause damage to your body including your bones. Live a healthy lifestyle and ‘love your bones’! Exercise regularly, eat a good balanced diet, avoid stress and rest when you need to… and don’t skip breakfast. It really is the most important meal of the day.
3. Test your bone-density when appropriate and, if necessary, take medication
A bone-density test is the only test that can diagnose Osteoporosis before a broken bone occurs. The test uses a machine to measure your bone-density. Your test result will help your healthcare provider make recommendations to help you protect your bones including, where necessary, appropriate medication.
4. Maintain a balanced diet rich in Calcium and Vitamin D…
A mixed, well-balanced diet is important for all of us and should include a wide variety of foods from the four main food groups. A mixed, well-balanced diet will provide you and your body with all the vitamins and minerals you need including Calcium. Calcium is vital for teeth and bones because it gives them strength and rigidity.
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