OSTEOPENIA: low bone
density in women
What is osteopenia ?
Osteopenia is when your bones are anemic than normal. But its conditions has not gone so far that they break easily which is an indicator of osteoporosis. Our bones are usually at their densest level when we are at the age of about 30. Usually, osteopenia happens,if it happens after all, at the age of 50. But the exact age of having low bone density depends on how strong your bones are when you are young. If your bones are hardy ,you may never get osteopenia. But if your bones are not dense naturally, you are much prone to osteopenia.
Osteopenia or when it is turned into osteoporosis, is not inescapable or inevitable. Routine exercises, healthy diet and sometimes medication can help you in keeping your bones strong for decades.
Women over the age of 50 and men over the age of 70 have a higher risk of osteoporosis than younger men and women.
Our body needs calcium,minerals, and phosphate to make and keep healthy bones. During our whole life, our body continues to both reabsorb old bones and create new bones. The Bone loss takes place when more old bone is reabsorbed than new bone is created.
Lifestyle causes for osteopenia
Lack of vitamin D and calcium
Smoking
Too much alcohol
Not enough exercises
Taking beverages containing carbon
Exercises and Your Lifestyle
Your lifestyle and routine normal exercises can play a key role in preserving your bone density.
What types of Exercises?
To build up bone density, the exercises must make your muscles pull on your bones. These types of exercises are called weight bearing exercises. Some of those weight bearing exercises are :
Jogging
Playing tennis
Brisk walks
Dancing
What is osteopenia ?
Osteopenia is when your bones are anemic than normal. But its conditions has not gone so far that they break easily which is an indicator of osteoporosis. Our bones are usually at their densest level when we are at the age of about 30. Usually, osteopenia happens,if it happens after all, at the age of 50. But the exact age of having low bone density depends on how strong your bones are when you are young. If your bones are hardy ,you may never get osteopenia. But if your bones are not dense naturally, you are much prone to osteopenia.
Osteopenia or when it is turned into osteoporosis, is not inescapable or inevitable. Routine exercises, healthy diet and sometimes medication can help you in keeping your bones strong for decades.
Women over the age of 50 and men over the age of 70 have a higher risk of osteoporosis than younger men and women.
Our body needs calcium,minerals, and phosphate to make and keep healthy bones. During our whole life, our body continues to both reabsorb old bones and create new bones. The Bone loss takes place when more old bone is reabsorbed than new bone is created.
Lifestyle causes for osteopenia
Lack of vitamin D and calcium
Smoking
Too much alcohol
Not enough exercises
Taking beverages containing carbon
Exercises and Your Lifestyle
Your lifestyle and routine normal exercises can play a key role in preserving your bone density.
What types of Exercises?
To build up bone density, the exercises must make your muscles pull on your bones. These types of exercises are called weight bearing exercises. Some of those weight bearing exercises are :
Jogging
Playing tennis
Brisk walks
Dancing
Aerobics etc
To protect bone density, do these weight bearing exercises 3 or more days a week for a total of 90 minutes.
Need to take Calcium and Vitamin D
Your body needs calcium to keep your bones strong and dense. Because weak bones can get break easily, even without an obvious injury.
Vitamin D helps your body to absorb calcium. You should eat foods that provide a rich quantity of calcium and proteins.
Take care!!
To protect bone density, do these weight bearing exercises 3 or more days a week for a total of 90 minutes.
Need to take Calcium and Vitamin D
Your body needs calcium to keep your bones strong and dense. Because weak bones can get break easily, even without an obvious injury.
Vitamin D helps your body to absorb calcium. You should eat foods that provide a rich quantity of calcium and proteins.
Take care!!
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