Today's tip: Catch some rays while drinking some milk or OJ*!
*(Ca-fortified, of course)
If you don't read anything else, scroll down and read "the catch"!
*(Ca-fortified, of course)
If you don't read anything else, scroll down and read "the catch"!
Osteoporosis
Quick Facts:
Quick Facts:
1:2 women are affected.
Osteoporosis is characterized by "decreased bone mass, deterioration of the bone matrix, and reduced bone architectural strength."
Typically occurs in women postmenopause (ages 45-55).
In theory, somewhat related to decreased calcitonin and estrogen levels.
Risk factors: small-framed, nonobese, Caucasian and Asian women.
This increases the risk of fracture, particularly those of the spine, hip, and wrist.
3 East Steps to Reducing Your Risk:
(1) Calcium
(2) Vitamin D
(3) Weight-bearing exercises
Did you know it is recommended to get unprotected sun exposure? This is necessary for the synthesis of vitamin D in your body, which helps with calcium absorption and utilization. You need about 20 minutes (some say every day, some say twice a week; so I will say in the middle: about 3.5 days a week) with emphasis on your arms. Any more than 30 minutes per day of dangerous sun-rays and we might have to have a little discussion about skin cancer and the ABCDEFs.
As far as weight-bearing exercises are concerned, resistance and impact exercises encourage bone formation. Examples include walking and weight-lifting. Also, aerobics, and elliptical training.
The catch: this all matters NOW. Reducing the risk of osteoporosis occurs by doing preventative measures in adolescence and early adulthood, especially ages 18-25.
So, grab a glass of milk or OJ, go outside
and catch some UVB rays while going on a little walk.
References:
Smeltzer, S. C., Bare, B. G., Hinkle, J. L., & Cheever, K. H. (2010). Management of Patients with Musculoskeletal Disorders. Brunner & Suddarth's Textbook of Medical-Surgical Nursing (12th ed., pp. 2052-2117). Philadelphia: Lippincott Williams & Wilkins.
Best Osteoporosis Exercises: Weight-Bearing, Flexibility, and More. (n.d.). WebMD - Better information. Better health.. Retrieved July 24, 2011, from http://www.webmd.com/osteoporosis/guide/osteoporosis-exercise
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