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Control osteoporosis through exercise, nutrition

Date published: Monday, 11th April 2016

Osteoporosis literally means 'porous bones' and individuals with osteoporosis are at an increased risk of fracture.

The hip, spine and wrist are the most common fracture areas and statistics show that after the age of 50, 20 per cent of men and 50 per cent of women will suffer a bone fracture as a result of the disease.

Here's our guide on how to beat osteoporosis through exercise and nutrition.

There are several identifiable risk factors that increase your susceptibility to osteoporosis but, equally, there are many positive steps that you can take to offset your chances of becoming a sufferer.

Until osteoporosis strikes, most people are completely unaware that they may be susceptible, so read on to check out how you can limit your osteoporosis risk through:

Lifestyle choices

Exercise

Correct nutrition around exercise

Osteoporosis risk factors

Everyone is potentially at risk of suffering from osteoporosis, because as we age, bone loss occurs. There are also additional risk factors that can add to your susceptibility, including:

Gender

Women

Due to falling estrogen levels through early menopause, early hysterectomy or cessation of periods, bone turnover is reduced. Poor diet and excessive exercise can lead to temporary loss of periods, so nutrition and exercise considerations are important.

Men

Low levels of testosterone can lead to bone loss. This is a less likely occurrence than low estrogen levels in women, but it has the same effect on bone strength.

Alcohol consumption

A high alcohol intake reduces absorption of vitamin D which is needed to transport calcium (a key mineral for bone strength). Very recent studies have found that low alcohol consumption ( as little as three standard measures of less alcohol per week) may contribute to bone health but further research is needed.

Genetics

A close family history (parents) of osteoporosis, particularly hip fractures, increases your chances of becoming a sufferer. 

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