Bone density peaks around the age of 30, followed by a continuous degradation process that accelerates with advanced age. This makes it even more critical to understand how the lack of exercise and essential minerals contributes to bone diseases like osteoporosis.
What is Osteoporosis?
Osteoporosis is a disorder of bone metabolism that primarily affects older adults. According to Osteoporosis Canada, over 2.3 million Canadian suffer from this condition, also known as bone loss. As osteoporosis progresses, the risk of fractures increases because bones become thinner and more porous. Over 80% of all fractures in people 50+ are caused by osteoporosis. What makes it particularly insidious is that osteoporosis often develops without symptoms in its early stages, with diagnosis frequently occurring too late.
Possible Treatment Options for Osteoporosis
The good news is that, although osteoporosis is a chronic condition characterized by an imbalance between bone formation and resorption, affected individuals can influence its progression through specific measures. Additionally, preventive steps can be taken at a young age. Along with avoiding harmful substances, a healthy diet and physical activity are key to maintaining strong bones.
Optimal Exercises for Healthy Bones
Fear and pain often lead patients to avoid physical activity. However, this behaviour can worsen symptoms in the long term, as bones weaken further without moderate exercise. On the other hand, affected individuals can normalize their bone density through moderate exercise and targeted weightlifting sessions, thereby counteracting bone loss.
Like muscles, bones must be exercised regularly to remain strong and healthy. Studies show that people who engage in regular physical activity tend to have higher bone density than those who do not.
Recommended Exercises for Osteoporosis:
- Nordic Walking: Nordic Walking is a joint-friendly activity beneficial for bones. According to the Swiss online newspaper "Sprechzimmer.ch," walking strengthens muscles and stimulates metabolism, which promotes bone regeneration and reduces bone loss.
- Gymnastics: Gymnastics is excellent for improving mobility and strengthening muscles. Consequently, it can sustainably enhance motor skills.
- Pilates: Pilates is a popular fitness system that supports bone health.
Calcium: Essential for Healthy Bones
Healthy bones and a strong skeletal system require an adequate supply of calcium. People combating osteoporosis can significantly benefit from a calcium-rich diet. According to the Vogtland Clinic’s website, "A proper diet can prevent osteoporosis and favorably influence existing osteoporosis. A balanced mixed diet focusing on calcium- and vitamin D-rich foods is recommended. A daily calcium intake of 1,200 mg is suggested. For pregnant women, breastfeeding mothers, postmenopausal women, and the elderly, the daily calcium requirement should be higher."
However, caution is advised! Certain foods and nutrients negatively impact bone health by inhibiting calcium absorption. Alcohol, nicotine, caffeine, salt, and phosphate are considered "bone thieves" because they increase calcium excretion.