3 Natural Ways You Can Build Strong Bones and Prevent Osteoporosis
Osteoporosis is a condition that most commonly affects people over the age of 50 and causes your bones to become weak and fragile. Although both genders are at the risk of developing this condition, women are at a higher risk due to their lower bone mass at the outset. Studies show that osteoporosis is the leading cause of nearly all hip fractures in aging individuals, and 75% of all sufferers are women.
Fortunately, osteoporosis is entirely preventable if precautionary measures are taken as early as possible. Girls and women should focus on participating in lifestyle activities that assist developing and maintaining peak bone mass throughout their lifetime to prevent the likelihood of developing osteoporosis.
1. Engage in Weight-Bearing Exercise
A “weight-bearing” exercise refers to any activity that forces your bones and muscles to work against gravity. When these activities are performed on a regular basis, your bone structure expands to accommodate to the impact of weight and stretch of muscle. Options for weight-bearing activities include: fast-walking, jogging, dancing, ice-skating, karate, weight training, stair-climbing, running sports, such as basketball or soccer, and racquet sports, such as tennis or badminton.
It is strongly recommended to engage in a weight-bearing activity at least four days a week, for 30 or more minutes at a time. To ensure that the bone mass enhancement properties of your activity do not diminish, it is important to gradually increase its duration and intensity over time.
2. Get More Sleep
A study published in 2015 in the Journal of the American Geriatrics Society found that men and women over age 50 who habitually slept less than six hours a night had a substantially increased risk of osteoporosis. Bones are constantly being broken down and rebuilt at the cellular level to maintain optimal bone strength and density. This process of breaking down and rebuilding bone happens most frequently when we are sleeping. If we don’t get enough good quality sleep each night, we are impeding on a window that is crucial for maintaining optimal bone health.
3. Avoiding Smoking and Other Tobacco Use
Cigarette smoking was first identified as a risk factor for osteoporosis decades ago. Studies have shown a direct relationship between tobacco use and decreased bone density. The best thing smokers can do to protect their bones is to quit smoking. Smoking cessation, even later in life, may help limit smoking-related bone loss. Many resources are available to help you stop smoking including: www.betobaccofree.gov and www.smokefree.gov.
“Physical therapy is only beneficial for injured people, right?” WRONG! Physical therapy can help prevent the risk of developing osteoporosis down the line to keep you active, mobile, and strong well into your golden years!
CLICK HERE to schedule your complimentary discovery visit or telephone consultation today to see if ProResults Physical Therapy can help you get started on one of our specialized Osteoporosis Prevention Programs today!
ABOUT THE AUTHOR:
Dr. Garrett Desrosiers PT, DPT
Garrett is the CEO and Co-Owner of ProResults Physical Therapy Inc. in San Marcos, CA (North San Diego County). Garrett has been helping on-the-go active adults and athletes across the south western United States return to a pain-free active lifestyle without medications, injections, surgery or making unnecessary trips to the physician’s office since 2015. He graduated in 2013 with his Bachelors of Science in Kinesiology then went on to receive his Doctorate of Physical Therapy from Husson University in 2015. After working for three years in multiple fast paced outpatient orthopedic physical therapy clinics, Garrett quickly realized he was not able to provide the elite quality care he knew his clients deserved. Garrett felt clients were more than just a number or diagnosis and that in order to provide the time, empathy, passion, and high-quality treatment they deserved, starting his own private practice was the only option. Garrett is committed to helping every client make the best decision in regard to their health. His unique, personalized, eclectic, multifaceted approach takes those individuals who have decreased their activities or stopped being active all together to a real solution.