Summary Of Handout On Health: Osteoporosis

The skeleton is made up of bones, which provide support and shape to the body. They play a key role in protecting soft internal organs, such as the brain and heart from injury. Together with muscles, strong bones assist the body to move freely and easily. People have their strongest, most dense bones in their thirties. However, once a person starts to age, the bones start to deteriorate, which puts one at high risk of fractures, disease and breakage. As the bones weaken, the muscles and joints will also deteriorate. Injuries then can lead to osteoporosis. It is said that about 200 million people worldwide suffer from osteoporosis, which is a very common condition. (Kanis JA) Sadly, this rate continually increases as we grow older.

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In fact, our bones really need continued activities throughout our lives starting as a child. Until we turn 30, the bones continue to build and replace. However, after this age, the bones begin to disintegrate. In “Handout on Health: Osteoporosis”, it is said that there is no cure for osteoporosis, but there are many ways that one can cut back, slow down and stop this degeneration process by taking care of skeletal system in the earlier part of their life. (National Institutes of Hath. U.S. Department of Health and Human Services). A good diet and regular system will help keep one’s skeletal system strong, healthy, and durable. One can start eating calcium rich foods such as dairy products, salmon, kale, and broccoli. According to the American Academy of Orthopedic Surgeons, a recommendation is said that men and women should get at least 1,000 mg of calcium to assist muscle contract. (AAOS) This is totally true for people over the age of 40, when natural bones replacement is reducing and declining. However, one should not consume more than 2,000 mg of calcium per day since side effects of calcium supplementation include constipation, indigestion, and increased risk of kidney stones. (AAOS) To improve bones strength, one also needs to start at an early age getting plenty of vitamin D. One can get vitamin D by exposing their bodies to the sun to trigger vitamin D

One can benefit from weight bearing exercise, such as walking, jogging, and climbing stairs. Regular exercise should include about 30 minutes of physical activity five days per week. As one begins to age, the body fat increases to more than 30%. (International Osteoporosis Foundation) This is too much added weight for the bones, muscles, and joints. Carrying around this kind of weight on the feet, legs, and other parts of the body will cause problems later. Maintaining one’s weight will help prevent and lower your risks of bone disease, high-blood, heart disease, high cholesterol, diabetes and so on. Furthermore, bones will likely grow stronger the more they are used