Female: With 34million Americans at high risk for Osteoporosis, a number that is growing, it is important to be aware of things you can do to prevent this disease.
Male: Holding on to bone strength is key to preventing Osteoporosis and you probably would not be surprise that the best way to do this is by increasing your consumption of calcium, a vital nutrient that is not made in human body. So why is calcium so important? When there is not enough of it in the blood is covering your cells total in to bones and regard to take calcium into the blood stream for use by the body. This result in bone loss, calcium provides a foundation of strong bones but less in 50% of us get the recommended daily dosage of 1000 milligrams a requirement that increases as we age.
People over 51 need about 1200 milligrams daily. Another great way to fight Osteoporosis is by getting more vitamin D which allows your body to absorb calcium. To understand how picture lack toward that separates the intestines in the blood stream, vitamin D is a key that opens the door allowing more calcium to enter the blood stream. Without enough vitamin D calcium cannot enter the blood and perform normal bodily functions. Vitamin D is made in the body following exposure to sunlight ultimately however you may not be able to get the vitamin D you need from the sun and since food containing the vitamin are few and far between a daily multi vitamin can help.
Unless how did super hero in the world of bone health is vitamin K which helps produce Osteo cousin a protein instrumental in bone formation. Vitamin k also blocks Osteo Class and helps to regulate calcium excretion via the urine. Leafy greens, Brussels sprout, broccoli another dark vegetable are all good sources of Vitamin K. Everyone knows that exercise is healthy but did you know that it is essential the strong bones too. Any exercise that involves working against gravity is known as weight bearing exercise and it is vital the bone mass. That because sports like tennis, volleyball and running all put stress on bones in turn causing them to strengthen.
Strength training which involves in a pausing force that muscle must strain against like free weights and resistant bands is also vital the bone strength. An optimum workout routine for osteoporosis prevention includes 30 minutes of weight bearing exercise three days a week and thirty minutes of strength training three days a week. It is also important to limit caffeine and alcohol and cut outs smoking all three can lead to increase loss of bone mass. Preventing Osteoporosis is entirely possible with a few lifestyle tweaks but please remember to see your Doctor before starting any supplement dietary or exercise program.
Female: Want to learn more, check out other videos and sources on this site for more information.
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