THE EFFECTS OF DIET AND EXERCISE ON OSTEOPOROSIS
Baltimore Fitness
Osteoporosis affects more women who smoke, have small bones, are post-menopausal, or are “under-weight.” Osteoporosis is the loss of bone density and requires proper treatment. The first, and most obvious treatment, is to choose weight bearing activities such as weight training or aerobic exercises with small hand weights. Many women are afraid of building large, bulky muscles. This can not happen unless a large quantity of food is taken in along with extremely heavy weight training. If you choose to begin weight training as a source to increase bone density, consult a qualified professional here at Charm City Fitness to take you through some total body conditioning workouts. First-time exercisers can seriously injure themselves if the movements are performed incorrectly.
Next, increase the amount of calcium you are taking in. Many doctors will recommend that women over the age of 35 should take a calcium supplement even if they exercise regularly. Your body will take what it needs from the supplement and eliminate the rest. Post-menopausal women may be considering estrogen therapy, as recommended by their doctors. Lower estrogen levels can lead to a decrease in bone density. There is a concern for women who have irregular menstrual cycles because their bodies might not be producing enough estrogen. If this is your problem, consult your physician.
Here are some food sources to increase the calcium in your diet:
Nicotine in cigarettes is also a contributing factor in bone density reduction. Smoking also hinders exercise, which is needed to increase bone mass, and of course deteriorates your most important muscle: your heart!
