Osteoporosis is a dreaded bone condition for aging people, especially for women, wherein bone mass deteriorates and eventually results in frequent fractures or other injuries. But do you know that there is a way to prevent osteoporosis, or at least lessen your risk for it, even from a very young age? Studies show that there are certain factors that improve a woman’s chances of not acquiring osteoporosis when she ages:
Consistent exercise is still a must for keeping your bones healthy. Just as in your teen years, regularly undertaking strength training exercises will help you ensure that your muscles are developing well, giving less strain on your bones. Stretching exercises that improve your flexibility also lessen your chances of injury during a sudden movement or fall.
Taking calcium supplements from this age is usually recommended by doctors. This can be in the form of calcium drinks, or even milk with higher levels of calcium designed for middle-aged women.
When you become pregnant, some of the calcium in your body goes to the unborn fetus. This is why obstetricians typically prescribe not just iron for the pregnant mom, but also calcium. There are myths about how some women lose their teeth when they get pregnant because the baby “eats” up all her calcium. While this is certainly an exaggeration, the connection between teeth and calcium may not be undermined: there is definitely a connection between a mother’s calcium levels and her pregnancy. As such it is even more important during pregnancy, at any age, for a woman to take in calcium supplements are recommended by her doctor.
If your pregnancy has no threat of abortion, from the second trimester, your doctor may allow you to undergo certain exercises. This not only benefits your overall health, but also helps ensure that your bones and muscles get enough movement, especially as you start carrying a growing weight inside your body. This added strain means your bones need the necessary supplements, too!
From age forty up, doctors will typically up your dosage of calcium supplements. Whereas, at age thirty, you probably took them nonchalantly, from forty years old up, it would be best if you took them religiously. This is because your bone density has the greatest risk of deteriorating from this point onwards. Eating a lot of calcium-rich food like green leafy vegetables and dairy might also help, although you need to watch out for high-fat dairy products.
Living an active lifestyle is still crucial. If, at this age, you cannot perform the exercise routines you used to do when you were younger, you still have one option that is still considered the best exercise no matter what your age: walking. Walking a few miles each week should ensure that you are living a healthy lifestyle.From these pointers, you can surely gather that a calcium-rich diet and a bone-friendly exercise regime are crucial no matter what your age. In any case, you can see that it is an easy fight against osteoporosis, although a certain level of consistency is necessary to maintain your bone density throughout the decades!
Before the age of thirty:
A woman’s level of physical activity in her teens dictates the Bone mass she accumulates during that time. For example, a woman who frequently exercises has greater chances of having extra bone density to see her through old age. Even better would be strength resistance exercises such as weight lifting, of course, after the onset of puberty. This improves bone density the most, compared to all other types of exercises, although any physically active lifestyle is always better than a sedentary one.
2. The regular consumption of milk during one’s teenage years as well as early adulthood also contribute to the calcium that you ingest; this results in a greater production of bone mass for that age. Studies show that women’s bone density stops growing and starts deteriorating when she reaches the age of thirty, so it is crucial that you stock up on it before that age.
2. The regular consumption of milk during one’s teenage years as well as early adulthood also contribute to the calcium that you ingest; this results in a greater production of bone mass for that age. Studies show that women’s bone density stops growing and starts deteriorating when she reaches the age of thirty, so it is crucial that you stock up on it before that age.
After the age of thirty:
Consistent exercise is still a must for keeping your bones healthy. Just as in your teen years, regularly undertaking strength training exercises will help you ensure that your muscles are developing well, giving less strain on your bones. Stretching exercises that improve your flexibility also lessen your chances of injury during a sudden movement or fall.
Taking calcium supplements from this age is usually recommended by doctors. This can be in the form of calcium drinks, or even milk with higher levels of calcium designed for middle-aged women.
When you are pregnant:
When you become pregnant, some of the calcium in your body goes to the unborn fetus. This is why obstetricians typically prescribe not just iron for the pregnant mom, but also calcium. There are myths about how some women lose their teeth when they get pregnant because the baby “eats” up all her calcium. While this is certainly an exaggeration, the connection between teeth and calcium may not be undermined: there is definitely a connection between a mother’s calcium levels and her pregnancy. As such it is even more important during pregnancy, at any age, for a woman to take in calcium supplements are recommended by her doctor.
If your pregnancy has no threat of abortion, from the second trimester, your doctor may allow you to undergo certain exercises. This not only benefits your overall health, but also helps ensure that your bones and muscles get enough movement, especially as you start carrying a growing weight inside your body. This added strain means your bones need the necessary supplements, too!
When you are over forty:
From age forty up, doctors will typically up your dosage of calcium supplements. Whereas, at age thirty, you probably took them nonchalantly, from forty years old up, it would be best if you took them religiously. This is because your bone density has the greatest risk of deteriorating from this point onwards. Eating a lot of calcium-rich food like green leafy vegetables and dairy might also help, although you need to watch out for high-fat dairy products.
Living an active lifestyle is still crucial. If, at this age, you cannot perform the exercise routines you used to do when you were younger, you still have one option that is still considered the best exercise no matter what your age: walking. Walking a few miles each week should ensure that you are living a healthy lifestyle.
