Avoid lengthy periods of bed rest. Loss of bone mass associated with bed rest is thought to be approximately 4% per month
Bone mass. The greater the bone mineral content at the time of peak bone mass, the more bone an individual can afford to lose. Thus, the period of early adolescence is a window of opportunity to maximise bone mass. It’s estimated a 10% increase of peak bone mass in children reduces the risk of an osteoporotic fracture during adult life by 50%.
Calcium is essential for building and maintaining bone. Almost 99% of the body’s calcium is found in bones. Calcium combines with other minerals to form hard crystals that give your bones strength and structure. Bones act like a calcium bank, if you do not take enough calcium from your diet, the body will withdraw calcium from your bone bank for use in other parts of the body. If your body withdraws more calcium than it deposits, your bone density/strength will gradually decline and can lead to osteoporosis.
D-vitamin helps your intestines absorb calcium from the food you eat. Hence, it is vital to get some exposure to the sunlight. Adequate intake and absorption of vitamin D helps the body to absorb calcium and appears to maximise the effects of exercise on bone.
Exercise. Variety of weight bearing, low to high impact activities should be encouraged on regular basis.
Falls. To prevent falls, take steps to improve safety in and around your home, stay up to date with your routine health checks, eat a healthy balanced diet, wear appropriate shoes and exercise regularly to improve balance, strength and flexibility.
Gain weight. Having body mass index below 21 is a risk factor for osteoporosis. Weight dependent loading of the bones play an important role in establishing and maintaining bone mass and strength. Hence keeping body mass index between 21 and 24.9 is healthier and safer to avoid the risk of developing osteoporosis.
Stop smoking. Cigarette smoke generates huge amounts of free radicals-molecules that attack and overwhelm the body’s natural defences. The result is a chain reaction of damage throughout the body including cells, organs and hormones involved in keeping bones healthy.
We here at Ellenbrook Physiotherapy run a huge range of exercise classes in our newly inaugurated SANA MOVEMENT STUDIO. Please feel free to contact our friendly receptionist or your consulting Physiotherapist for further information and bookings on 9297 1188.