Osteoporosis: Prevention Is the Key! Part 3

So the lesson here, as always, is that exercise is a major contributing factor in the development of osteoporosis. This means that to protect your health you should institute a weight-bearing exercise program and stick with it. In addition, as we previously discussed, the strength and size of your muscles help maintain strong bones. Even in the absence of weight-bearing exercise, strong muscles help maintain bone mass. In fact, several studies with swimmers have demonstrated that even though swimming is not a weight-bearing exercise, swimmers maintain strong bones through strong muscles and vigorous exercise. The lesson here is that a strength-training program may be the best defense against this disease, particularly for those who are unable to participate in vigorous weight-bearing exercise like jogging, etc.

Diet and Osteoporosis

I’m sure we have all heard the claims of vitamin manufacturers that taking calcium supplements will help reduce or prevent osteoporosis. However, this simply is not the case for most people. For those who have an adequate intake of dietary calcium, taking more calcium (in the form of a supplement) has little effect. Taking more calcium is useless unless your body feels that it is needed. However, if your diet is low in calcium (intake less than 800 milligrams per day, RDA) supplementation may help. In fact, the majority of research supports the fact that low levels of dietary calcium intake are related to the development of osteoporosis. (4)

Every person need study basic first aid techniques. You never realize when you may need them – you, your loved one could be at school, at home, at work.