A common health concern for women is the development of osteoporosis. According to the National Institute of Arthritis and Musculoskeletal and Skin Diseases, 75 percent of hip fracture related to osteoporosis is in women. Women have a smaller bone density than men and are more likely to lose bone density as they age which is part of the reason more women suffer from this condition than men. By 30, our bones will not gain any more bone mass. However, we can stop deterioration or prevent as much as possible if we are wise.
What factors attribute to osteoporosis?
Genetics
Diet
Hormones
Good nutrition and exercise play a large part in all health issues such as osteoporosis. Diets that are low in vitamin D, calcium or magnesium will result in fragile bones. In fact, half o the magnesium store in our bodies is in our bones. To help keep bones strong begin a work out routine that includes weight bearing exercises. Even walking or climbing stairs will help build strong bones.
Is osteoporosis only a concern for women over 50?
While one in two women over 50 suffer from osteoporosis fractures, this is a condition we need to be concerned about as early as the teen years if not before. Properly building our bones at a young age can prevent this condition from occurring. Eating foods high in calcium, getting plenty of sunlight (vitamin D), and exercise will help build strong bones for a lifetime. Supplements can also help prevent weak bones.
Food sources of calcium:
Pumpkin Seeds: fantastic source of magnesium
Walnuts: decreases the rate of bone breakdown
Salad: leafy greens are a source of vitamin K which is essential in forming bone proteins as well as providing calcium and vitamin D
Milk: still does a body good by being fortified with vitamin D