Osteoporosis and you

Research depicts the bone disease osteoporosis is preventable. Osteoporosis is the thinning and weakening of bones, mostly affects women after menopause and some elderly men. This disease makes the bones fragile and more likely to break or fracture.
According to the National Osteoporosis Foundation (NOF), approximately 10 million Americans have osteoporosis and another 34 million are estimated to have low enough bone mass that they are at risk for the disease.
The most accurate test for osteoporosis is dual-energy x-ray absorptiometry (DXA), which measures bone density in your spine and hip.
The NOF recommends the following people get tested:
* All women 65 and older
* Postmenopausal women under 65 who present one or more risk factors for the disease (other than being white, postmenopausal and women)
* Postmenopausal women under 65 who have broken or fractured a bone

The best way to prevent osteoporosis is through diet, exercise and keeping yourself healthy.

A few more tips:
* Watch your weight, if you are underweight try and put on a few pounds
* Diet. You need a diet rich in both calcium and Vitamin D, which helps your body absorb calcium and build strong bones
* Get some sunshine. Sunlight gives us vitamin D, so try to get at least 10 - 15 minutes of direct sunlight during the day. If you can't get all the right nutrients naturally, take calcium and vitamin D supplements.
* Exercise. Experts recommend regular "weight bearing" exercise. Weight bearing means your feet and legs bear the weight of your body, such as walking ,running stair climbing or dancing.
* Cut down on bad habits. Don't smoke, cut down on caffeine intake and drink alcohol only in moderation. All these have been linked to osteoporosis.
* have a bone density test and take medications, or supplements, when appropriate.
For more information, visit: http://www.nof.org

Age-Defying Steps

Men and women are both vying to keep their health and youthful appearance. A few tips to stay younger: Weight Training for Bone Density is one very helpful tip. Bone-density loss can begin as early as in your 20's, when calcium ad phosphate, which help form bones in childhood, can start to be reabsorbed by the body. In addition to calcium and vitamin D, there are bone-building medications which can aid the body as one gets older, the reabsorption process speeds up. Fun, easy exercises like, walking, yoga or using free weights has been shown to slow the rate of bone-mineral loss. Dr. Jennifer Bourst, Chiropractor, advises her patients to start slow, "It may seem overwhelming to start a new regimen and vigorous, so start at maybe 10 minutes per day and slowly increase the minutes. Before you know it, you'll be walking for 30-40 and 60 minutes several times per week, if not daily. And you will feel numerous benefits; more energy, clear-minded and relaxed, as well as building bone-density and keeping your weight under control."

Keep reading on the website, www.fit-4-sports.net and www.floridaspagirls.net for more healthy tips.