From childhood we are taught that we must take a glass of milk every day, because it contains lots of calcium for bones. Maintaining strong bones is not so simple. Physical exercise, especially strength, it is important to prevent osteoporosis. We propose a plan to make your bones as strong, which will dream to retire to risk sports with your grandchildren.
1. Osteoporosis, the great enemy
Sport. Exercise helps strengthen bones. Not only women should worry about maintaining bone density. Although bone loss is identified as a problem that affects women after reaching menopause, in fact, osteopenia or bone loss affects both men and women. No difference between sexes, such as wrinkles.
After a certain age, our bones, joints, skin, hair, brain and other tissues deteriorate. The problem is that women are more likely to have osteoporosis when they reached the menopause by the lack of production of estrogen, and therefore, more socially conscious women to keep the bone that the bone men.
Men are also attacked by the quiet that is eating rodent bones, osteoporosis. From the 45 or 50 years, more men with symptoms of osteoporosis than prostate cancer.
But if both men and women look after the quality of bone from young, we reach the critical age with higher bone density than other people, and with stronger bones and stronger.
If you start to strengthen your bones from youth, invest in the best pension plan to continue to reap sporting merit in the category of veterans or veterans.
Do not forget that …
Women reach peak bone mass between 30 and 35 years thereafter, bone density decreases by 10% approximately every 10 years. A woman of 70 years may lose 45% of bone mass, if he does nothing about it.
Men begin to lose bone mass from 45-50, and are most fortunate to only lose 4.4% every 10 years.
2. Mind your bones throughout life
There are years that fractured bones are poor diet and lack of exercise, responsible for developing osteoporosis at the time of retirement. Strong bones and strong, not the heritage of youth, diet or fitness training throughout life and strengthen your bones throughout life shield.
Before you whine about the lost bone, begins to invest capital in your bones, your best sports insurance. Osteoporosis in old age is not inevitable. Your bones can take you to where you want, if you care for a lifetime.
Now do not talk only of bone density also starts to talk about bone strength, ie not only important quantity, we must also consider the quality of bone. The bone must not only be strong, must also adapt to change and carry the loads for longer, for it is necessary to preserve the flexibility and elasticity of bone and muscle.
3. The sun’s energy
Sol is a great ally for the bones and is therefore beneficial to take it occasionally.
Without vitamin D, calcium can not be absorbed in the intestine and the bone is demineralized. Vitamin D is one of the few vitamins that can synthesize naturally in the body. The key is in the sun, when you are exposed to UV rays, the skin produces a provitamin D which is transformed in the liver and kidneys to active vitamin D to develop its functions.
Take a few minutes of sun each day is an inexpensive way to get vitamin D naturally. Take advantage of sunny winter days for outdoor sports shorts, so will you with a good supply of this vitamin for a couple of winter months.
4. Follow a healthy lifestyle
Factors that increase the risk of developing osteoporosis. Not only by genetics, mainly by lifestyle. The eating disorders, restrictive diets, thyroid problems, treatment with steroids, alcohol problems, stress, smoking, sedentary lifestyle, low testosterone levels in men and women athletes with amenorrhea (absence of menstruation), tall and thin constitution, premature menopause and whites, predisposes to increased bone fragility.
Tags: bone density, Bone Health, bone loss, calcium for bones, increased bone fragility, Osteoporosis, prevent osteoporosis, quality of bone, symptoms of osteoporosis
