How to Avoid Osteoporosis

By John Manjarres

Many of my clients are woman and they usually have a common question regarding calcium. What and how does it work? Why do I need it? Although, there are numerous studies detailing the need for calcium especially in woman there is a mystery as to how it correlates with women and the risk of developing osteoporosis.

Calcium, the most abundant mineral in the body, is critical for the conduction of nerve impulses, heart function, muscle contraction, and the operation of certain enzymes. The bones and teeth contain 99 percent of the body's calcium; the remaining 1 percent circulates in the bloodstream. When the supply in the blood is too low, the body withdraws calcium from the bones.

Here's where the problem lies Osteoporosis is called the "silent disease" because it usually progresses painlessly until a fracture occurs, typically in the hip, wrist, or spine. Osteoporosis and low bone mass are a major public health problem in the United States, affecting an estimated 44 million Americans (80 percent are women) over the age of 50.

Osteoporosis can not be cured – it can only be prevented or its progression delayed. A well-balanced, calcium-rich diet and regular exercise help to decrease the risk of osteoporosis. The American College of Sports Medicine's position stand on exercise and osteoporosis make the following key points (ACSM, 1995):

Weight-bearing exercise is essential for the normal development and maintenance of a healthy skeleton.
Exercise may slightly increase the bone mass of sedentary women, but the primary benefit of becoming more active is to prevent further bone loss.
Exercise is not a replacement for hormone replacement therapy at menopause.
The optimal exercise program for older women improves strength, flexibility, and coordination to decrease the risk of fractures from falling.

There are certain risk factors for osteoporosis which I recommend you seeing a physician if any pertain to you:

Being female
Advanced age
Anorexia nervosa
Low testosterone levels in men
Cigarette smoking
Postmenopausal, including early and surgically induced menopause
Abnormal absence of menstrual periods (amenorrhea)
Use of certain medications, such as corticosteroids and anticonvulsants
Being Caucasian or Asian, although African American and Hispanic American are at significant risk as well
Thin and/or small frame
A family history of osteoporosis
A diet low in calcium
An inactive lifestyle
Excessive use of alcohol

About The Author:

John Manjarres is a certified sports nutrition specialist and a medical exercise specialist as well as a certified professional fitness trainer through the American Council on Exercise (ACE), the University of Central Florida (UCF), the Aerobics and Fitness Association of America (AFAA), and owner of 180 Degree Fitness, LLC in Sebring, FL. Which specialize in weight loss for men and women.

Among his many presentations on nutrition and sports specific training, John has written two E-books on exercise and aging, publishes a monthly e-newsletter. You can find out more about John Manjarres at his Website.

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How to Avoid Osteoporosis

By John Manjarres

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