HEALTHY BONES FOR A HEALTHY LIFE.

Muscles, joints and bones are vital to movement. They enable us to accomplish complex feats such as running, jumping and simple tasks like writing with a pencil. As we age, our bones lose density, muscles lose flexibility and joints become worn. This affects mobility and balance, making us more at risk for falling and fracturing bones. Senior citizens are especially prone both to falling and to diseases such as osteoporosis and arthritis. How likely you are to develop osteoporosis, a condition that causes bones to become weak and brittle depends on how much bone mass you attain by the time you reach age thirty and how rapidly you lose it after that.

Who gets osteoporosis? There are many things that can increase your chances of getting osteoporosis. These things are called 'risk factors'. Some risk factors are things you can control, and some things are outside of your control.

Risk factors you can control: 

Diet: Getting too little calcium and vitamin D can increase your chances of getting osteoporosis.

Physical Activity: Not exercising and not being active for long periods of time can increase your chances of getting osteoporosis.

Body weight: Being too thin makes you more likely to get osteoporosis.

Smoking: Smoking cigarettes can keep your body from using the calcium in your diet. Also, women who smoke go through menopause earlier than those who don't smoke.

Alcohol: People who drink a lot are more likely to get osteoporosis.

Medicines: Certain medicines can cause bone loss. These include Glucocortiocoids which are given to people who have arthritis, asthma and many other diseases.

Risk factors you cannot control:

Age: Your cahnces of getting osteoporosis increase as you get older.

Gender: You have a greater chance of getting osteoporosis if you are a woman.

Family history: Having a close family member who has osteoporosis or has broken a bone may also increase your risk.

How do I know if I have osteoporosis? A bone density test measures how strong or dense your bones are and whether you have osteoporosis. Bone density tests are quick, safe and painless.

What can I do to make my bones healthier? 

• Protecting your bone health is easier than you think. Understand how diet, physical activity and other lifestyle factors can affect your bone mass;
• Maintaining a Healthy Diet for Your Bones and Joints;
• Incorporate more calcium rich foods into your diet. The best way to make sure that you are getting enough calcium is to eat a diet that includes lots of calcium rich foods. Calcium rich foods include low-fat dairy products, such as low-fat yoghurt or milk. Green leafy vegetables and foods fortified with calcium, such as orange juice, cereal, bread, soy beverages and tofu products;
• Eat foods that contain Vitamin D and Vitamin C;
• Avoid alcohol consumption;
• Exercising to promote Healthy Bones and Joints.

Talk to your doctor before you begin an exercise regimen. Your doctor can help you to decide what exercises will be best for you based on your age, weight, and any medical conditions.

• Include weight-bearing exercises to build bone density;
• Choose low-impact exercises to protect your joints;
• Try resistance  training;
• Wear protective gear when doing exercises to protect your joints;
• Consider taking a yoga class;
• Allow your body time to recover;
• Take care of your body after exercising;
• Quit smoking if you are a smoker;
• Maintain a healthy body weight;
• Change positions throughout the day;
• Wear the right shoes.

Talk to your physician about bone and joint health: Your doctor can perform tests to determine if your bone density is adequate or if you have low bone density. Ask about medications that might help to treat or prevent bone loss. Discuss surgical options if you have severe joint pain.

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