Discover what causes osteoporosis, plus bone-protecting foods, supplements, and how to detect #osteoporosis symptoms. Check out the video and or read the transcription of Osteoporosis: 6 Tips for Stronger Bones.
OSTEOPOROSIS BONE HEALTH: Easy Tips to Build Stronger Bones
44 million people have osteoporosis. 80 percent are women. Here are
simple tips to build stronger bones to prevent fractures, including how much calcium and how to take it for best absorption. Plus, discover these little-known facts about what Your Body Really Does with Calcium, and last but not least, non-dairy foods that are high in calcium. (The high calcium foods are not all dairy).
WHAT DOES OSTEOPOROSIS HAVE TO DO WITH FALLS?
According to the CDC, falls are the leading cause of fatal and nonfatal injuries
among older adults. In 2018 there were 36 million people over age 65 who had a fall. Out of those people, 8 million required medical help. By 2030, 52 million people are
predicted to experience a fall. Falls are the leading cause of injury-related death
among adults age 65 and older. In addition, if you have osteoporosis – you have a high risk of fracture.
How Many Bones Does Your Body Have?
You have 206 bones in your body. So what do you think all these bones do?
Your Bones are a Savings Account
Think of your bones like a savings account that has a storage vault. 95% of your
body's calcium is stored in your bones.
What Does Your Body do with Calcium?
Calcium is vital for nerve conduction, muscle contraction, and blood clotting. Your
bones are very complex living cells, and all 206 bones in your body need calcium to
stay thick and strong.
Calcium Helps Keep Your Heart Beating!
While calcium is vital for healthy bones, calcium helps your heart contract because your
heart is a muscle. So given a choice between keeping your heart beating or
thinning your bones, your body will withdraw calcium from your bones because your heart must beat to keep you alive. If you don’t have the required amount of
calcium, your bones get thin. That is how you get Osteoporosis.
How To Take Calcium Supplements for Maximum Absorption
I had the opportunity to have Dr. Heather Metchik on my TV show, Functional
Fitness with Suzanne Andrews, and she shared the following calcium supplements
facts for you to get maximum absorption. (Dr. Metchik's interview is on the video. She states to take calcium 2 x a day as the body can't absorb more than 500 mg at a time. She also said to take it with vitamin D for best absorption.
Six Non-Dairy Foods High In Calcium
Studies suggest that most Americans get only ½ of their recommended value of
calcium. Your body can’t produce calcium. And while you are aware that calcium
is in dairy products – not everyone can eat dairy. So what do you do if you’re not
able to digest dairy?
3 ounce can of sardines provides 325 mg
3 Ounces of Salmon has 181 mg. (Plus, Salmon also contains vitamin D, which helps your body absorb calcium).
½ cup dark leafy green salad: 175 mg.
4 ounces of canned baked beans provides 160 mg of calcium
2 cups of Broccoli has 86 mg.
One large orange has 74 mg of calcium.
Worst Exercises for Osteoporosis
Sit-ups, toe touches, or any exercises that require rounding of your spine
Twisting at the Waist
Jumping or running, especially on concrete. (Water Exercise is OK to do as there is less impact)
Best Exercise to Strengthen Bones
Resistant training exercises are the best to build strong bones. Why? Resistant
training builds bones and decreases your fall risk. To build bone mass, you
need to overload your muscles with weights. Weights are great for
changing the architecture of your bones; they also are readily available and keep
you more functional with your activities of daily living.
So pick up some weights 3 x a week - every other day - to increase your
bone density. Start with light weights and increase the weight when the weight
feels easier to lift.
HOW DO MOST PEOPLE FIND OUT THEY HAVE OSTEOPOROSIS?
Unfortunately, most people don't know they have thinning bones until — suddenly and without warning — a twist, a bend, or an unexpected jolt or fall leads to a painful fracture in the hip, spine, or wrist.
If you know someone who has experienced a bone fracture or you yourself have, you know how drastically it can turn your life upside down in an instant.
A hip fracture can make it difficult to drive, get dressed, go to the bathroom or even get out of bed. Likewise, a spinal fracture can result in ongoing pain, stooped posture, and even digestive problems.
The older we get, the more likely we are to experience the devastating effects of osteoporosis — making us more susceptible to potentially devastating fractures and the need for nursing aid care. Unfortunately, an aid is not covered by insurance, and the average cost of an aid is 20-24 per hour. That's one of the many reasons it's better to be proactive instead of reactive.
If you want to help guard yourself against potentially devastating bone fractures and protect your mobility and independence as you grow older, get the Get Stronger Bones DVD which demonstrates exercises as both chair exercises and standing and is specifically designed to strengthen thinning bones and improve your balance.
Simple Exercises You Can Do for Stronger Bones