Are you a female?
Have you gone through menopause?
Are you going through menopause?
If you answered “yes” to any of these questions, you need to take the time and read this article as one in every two Caucasian women in the US will experience an osteoporosis-related fracture in her lifetime.
According to the U.S. Department of Health and Human Services Offices of Women’s Health (HHS-OWH 2017), of the 10 million people in the US with osteoporosis, 8 million are female.
Osteoporosis is defined as: a medical condition in which the bones become brittle and fragile from loss of tissue, typically as a result of hormonal changes, or deficiency of calcium or vitamin D.
There are a number of ways to slow down the process of bone loss, but they do require one to be consistent.
Information gathered from HHS-OWH (2017) states that weight-bearing physical activity is particularly important in building bone density and helping to prevent bone loss in women of all ages. I, along with HHS-OWH, recommend a woman perform 30-60 minutes (I feel 45 minutes is best!) combined-impact loading programs at least 3 days a week, no more than 5. Combined-impact loading programs can be broken down into 4 categories:
- High-Impact-running and jumping
- Odd-Impact-agility exercises
- Low-Impact-brisk walking, slow jogging
- Combined-Impact-impact exercises mixed with strength/resistance-this is what I have found to be the most beneficial with our clients and this is what we focus on.
Nutrition is another major factor in building and maintaining bone density. The following foods are some of the best at helping prevent and slow down the process of osteoporosis:
- Dairy Products-Calcium and some are fortified with vitamin D. Both are essential in bone health.
- Canned sardines and salmon (with bone). Both are high in calcium and vitamin D. Sardines give a good amount of Iron as well.
- Collard greens, kale and broccoli-high in vitamin D
- Potatoes, spinach, tomato products-high in magnesium and potassium. Both minerals are important in overall bone health.
- Fortified Foods-cereals, juices, breads, etc. They are typically fortified with vitamin D and/or calcium.
- Protein-lean red meat, chicken, fish, turkey, protein shakes, eggs, etc. Protein helps rebuild muscle tissue.
Whether you’re a female or not. Whether you’re over 35 or not. It’s important to take care of your overall health and bone health. It is essential to those that play sports or that have physically demanding jobs as we age. Be proactive and start lifting and adding some of the above foods!
Scott Keppel is the owner of Scott’s Training Systems, a world-class coaching facility in Chandler, Arizona. He is a nationally certified trainer through NASM and ISSA. His mission is to empower women of all ages and fitness levels. For more information head to scottstrainingsystems.com or check him out on Instagram at @stsnation.
