FUNCTIONAL STRENGTH
TRAINING AND OSTEOPOROSIS

TAKING CHARGE NOW BY
HELPING PREVENT FUTURE INJURIES



STRENGTH TRAINING AND OSTEOPOROSIS
OVERVIEW

Osteoporosis is the thinning of bone tissue and loss of bone density over time.

SYMPTOMS

There are no symptoms in the early stages of the disease.

Symptoms occurring late in the disease include:

*Bone pain or tenderness

*Fractures with little or no trauma

*Loss of height over time

*Low back pain due to fractures of the spinal bones

*Neck pain due to fractures of the spinal bones

*Stooped posture

TREATMENT

The goals of osteoporosis treatment are to:

*Control pain from the disease

*Slow down or stop bone loss

*Prevent bone fractures with strength training exercises

*Minimize the risk of falls that might cause fractures

EXERCISE

Regular exercise can reduce the likelihood of bone fractures associated with osteoporosis. Some of the recommended exercises include:

*Weight-bearing exercises -- walking, jogging, playing tennis, dancing

*Resistance exercises -- free weights, weight machines, stretch bands

*Balance exercises -- tai chi, yoga

*Riding stationary bicycles

*Using rowing machines

*Walking

*Jogging

DIET


*Get at least 1,200 milligrams per day of calcium, and 800 - 1,000 international units of vitamin D3. Vitamin D helps your body absorb calcium. Your doctor may recommend a supplement to give you the calcium and vitamin D you need.

*Follow a diet that provides the proper amount of calcium, vitamin D, and protein. While this will not completely stop bone loss, it will guarantee that a supply of the materials the body uses to form and maintain bones is available.

High-calcium foods include:

*Cheese

*Ice cream

*Leafy green vegetables, such as spinach and collard greens

*Low-fat milk

*Salmon

*Sardines (with the bones)

*Tofu

*Yogurt

STOP UNHEALTHY HABITS

*Quit smoking, if you smoke

*Limit alcohol intake. Too much alcohol can damage your bones, as well as put you at risk for falling and breaking a bone.

CAUSES

Osteoporosis is the most common type of bone disease. An estimated 10 million Americans have osteoporosis, as well as another 18 million who have low bone mass, or osteopenia, which may eventually lead to osteoporosis if not treated.

Researchers estimate that about 1 out of 5 American women over the age of 50 have osteoporosis. About half of all women over the age of 50 will have a fracture of the hip, wrist, or vertebra (bones of the spine).

Osteoporosis occurs when the body fails to form enough new bone, when too much old bone is reabsorbed by the body, or both.

Calcium and phosphate are two minerals that are essential for normal bone formation. Throughout youth, your body uses these minerals to produce bones. If you do not get enough calcium, or if your body does not absorb enough calcium from the diet, bone production and bone tissues may suffer.

As you age, calcium and phosphate may be reabsorbed back into the body from the bones, which makes the bone tissue weaker. This can result in brittle, fragile bones that are more prone to fractures, even without injury.

Usually, the loss occurs gradually over years. Many times, a person will have a fracture before becoming aware that the disease is present. By the time this occurs, the disease is in its advanced stages and damage is severe.

The leading causes of osteoporosis are a drop in estrogen in women at the time of menopause and a drop in testosterone in men. Women, especially those over age 50, get osteoporosis more often than men.

Reclaim your body's true identity...

Rediscover the many BENEFITS OF PHYSICAL FITNESS...

Maximize your ANTIOXIDANT NUTRITION knowledge...

Maintain a HEALTHY WEIGHT...

With these positive steps, you can stay healthier longer and prevent or reduce your risk of osteoporosis.

SUMMARY

There is a whole lot of information out there about how to prevent osteoporosis. "What should be the best game plan to prevent osteoporosis?" With the rising cost of health care, medications and other resources, I believe the best way to treat an injury is to PREVENT an injury. What it all comes down to is you making the choice to take control of your health. You can choose to exercise and eat correctly or not.


ULTIMATE ANTI-AGING NUTRITIENTS



Quality Link Partners:

The plan of treatment for osteoporosis involves diet, exercise, nutritional supplements, and medications. Like any plan, there are several strategies designed to get results, and the plan should be customized to each situation. To learn more valuable information, please visit PAINREDUCTIONNOW.COM and begin making a plan.



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STRENGTH TRAINING AND OSTEOPOROSIS