Move and Your Bones Will Thank You for It!Article
26. 02. 2019
Just like the entire body, our bones also age. Successful prevention of osteoporosis (thinning of the bones) depends largely on how we develop as children and young adults. Approximately from the age of 30, our bone tissue starts to decrease in mass and by the age of 75, its mass will further decrease by anywhere between 20 to 25%. The accompanying decrease in bone rigidity and flexibility carries with it the danger of easily fracturing them.
Are you confident that you live a healthy life and that you are therefore not affected by this issue? Repeating research results point to the fact that our population is not that well-off. Widespread lack of vitamin D, calcium and generally low levels of physical activity unfortunately represent the sad reality of our modern society.
Decreases in bone mass and the overall deterioration in its quality can eventually lead to osteoporosis, which is often dubbed the “quiet epidemic” of our time. The obvious cause of it is our comfortable and often unhealthy lifestyle. Furthermore, women are known to be at a greater disadvantage here – according to experts, osteoporosis affects women more than it does men and often has a more serious progression. Long-term lack of sufficient amounts of vitamin D, calcium and physical activity leads to an increased risk of fractures for women during their menopause. The areas of the body under the greatest danger include the spine or the femoral neck most commonly affected by osteoporosis. The maliciousness of this disease is manifested by the fact that it often appears to have no significant symptoms or pain associated with it.
Prevention leads to healthy bones
Prevention is the key to avoiding serious complications in the future in an effective and least costly manner. If you would like to know the current state of your bone metabolism or whether it is in danger of developing osteoporosis, you can book a comprehensive osteological examination. This particular examination involves an initial patient-doctor interview (anamnesis) and an accompanying laboratory sample extraction (to determine the levels of vitamin D, calcium, bone formation parameters, resorption - bone breakdown). In case it is required, we can also employ painless bone imaging (densitometry).
If you wish to maintain high bone density for the longest time possible, you have to move. The ideal movement is represented by walking. However, to ensure sufficient formation of new bone tissue and its mineralization, you have to make sure to walk regularly. You should walk for 3-5 kilometers at least 5 times each week. This is the only way of preventing the breakdown of bone tissue being greater than its growth.
Do not forget to pay increased attention to the adequate intake of vitamin D (which we obtain from sunlight or through dietary supplements) and especially calcium. It is a known fact that the ability to absorb calcium decreases with age. A very important role is also played by the diet where the primary source of calcium should be milk and dairy products. However, calcium is also present in other foods (poppy seeds, nuts, seeds, broccoli, cauliflower, tofu and similar).
What to watch out for?
Specialists advise to avoid activities and exercise where the spine gets into extreme positions. Sports that are often associated with falls, jumps and sharp movements (for example downhill skiing) are entirely inappropriate. Football (soccer) volleyball, tennis, squash or aerobics are not beneficial to the bones either. However, regular swimming will not cause any harm and is suitable. Despite all this, regular intensive walks are simply the best form of prevention.
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