The Osteoporosis Drugs That Can Double Your Risk of Oesophageal Cancer - Part two

Hi there,

Just to continue from yesterday... how can we prevent osteoporosis - as this can cause brittle bones, fractures and various metabolic problems? Here are some tips below:

Regular exercise

Regular exercise is essential. Try to do a minimum of 30 minutes of exercise, at least three to four times a week. Weight-bearing exercise and resistance exercise are particularly important in improving bone density and helping prevent osteoporosis.

If you’ve been diagnosed with osteoporosis, it’s a good idea to talk to your doctor or health specialist before you take up any new exercise activity, to make sure it’s right for you.

Weight-bearing exercises

Weight-bearing exercises are exercises where your feet and legs support your weight. High-impact weight-bearing exercises, such as running, skipping, dancing, aerobics and even jumping up and down on the spot, are all useful ways to strengthen your muscles, ligaments and joints. When exercising, wear footwear that provides your ankles and feet with adequate support, such as trainers or walking boots.

People over the age of 60 can also benefit from doing regular weight-bearing exercise. This can include brisk walking, keep-fit classes or a game of tennis. Swimming and cycling are not weight-bearing exercises.

Resistance exercises

Resistance exercises are exercises that use muscle strength, where the action of the tendons pulling on the bones boosts bone strength. Examples include press-ups, weight lifting or using weight equipment at a gym. If you have recently joined a gym or you have not been for a while, your gym will probably offer you an induction. This involves being shown how to use all the equipment and recommended exercise techniques. If you are unsure how to use a piece of equipment or how to do an exercise, ask a gym instructor for help.

Calcium
The amount of calcium you need to stay healthy changes over your lifetime. The Institute of Medicine (IOM) recommends the following amounts of daily calcium from food and supplements:

* Up to 1 year old — 210 to 270 milligrams (mg)
* Age 1 to 3 years — 500 mg
* Age 4 to 8 years — 800 mg
* Age 9 to 18 years — 1,300 mg
* Age 19 to 50 years — 1,000 mg
* Age 51 and older — 1,200 mg

Dairy products are one, but by no means the only, source of calcium. Almonds, broccoli, spinach, cooked kale, canned salmon with the bones, sardines and soy products, such as tofu, also are rich in calcium.

If you find it difficult to get enough calcium from your diet, consider taking calcium supplements. The IOM recommends taking no more than 2,500 mg of calcium daily.

Tips will continue tomorrow......

To your abundant health,

Dr Ike
Functional Health Expert and Health Coach

Sources:
The Mayo Clinic
NHS Choices