How to Boost Bone Health

You can drink milk and eat yogurt every day,or even take calcium .But if you really want to reverse osteoporosis,activity is your best bet.

THE UNVARNISHED TRUTH of aging is that your bones will weaken.By age 25, your skeleton has reached peak bone mass–it’s as strong as it’s ever going to be.From then on,your bones slowly break down over the next many decades of your life.

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Slowing or preventing bone loss osteoporosis–is crucial to living a full and pain-free life.Otherwise,chronic back pain (from vertebrae in your back crumbling) and easy fractures from falls are more likely.Hip fractures are particularly deadly: According to the National Osteoporosis Foundation (NOF), up to two-thirds of people over 70 who suffer a bone fracture die within the next 12 months. That’s all pretty grim,but there’s an easy solution,Yes,you need to get calcium from food and vitamin D from D -fortified foods such as dairy (and sun exposure—-your body needs UV light to make vitamin D). But perhaps the quickest way to preserve bone is through weight-bearing exercise. A 32-week study by University of Florida researchers found that a program of strength training and aerobic exercise done three times a week—coupled with vitamins D and calcium supplements—increased bone density in postmenopausal women by 11 percent and muscle strenght by 26 percent. By providing protection against hip fractures,that kind of activity can add years to your life. A Dutch study suggests that women age 50 and older who regularly engage in moderate to high levels of physical activity increase their life expectancy by 1.5 to 3.5 years.

And while you may think of osteoporosis as a woman’s problem. men suffer too. According to the NOF,about two million American men have the condition and another 12 million are at risk.

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Fast Facts

If u have any limitations-from already diagnosed osteoporosis,say-or you’ve experienced a suspicious fracture,make an appointment with a physical therapist to figure out which exercises are safe and appropriate for you before embarking on a challenging bone-building regimen.

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