Let's find out how to build strong bones naturally to avoid osteoporosis. It is essential to have strong bones to prevent bone breaks and fractures.
We all know that our bones consist mainly of mineral calcium. So in order to have stronger bones, we need to increase the intake of calcium. Many people have been taking calcium supplement hoping to build stronger bones hoping to avoid osteoporosis.
How To Avoid Osteoporosis With Exercise
Recently I read that consuming calcium supplements is NOT going to help you to prevent osteoporosis. Taking calcium supplements will give you a short-term boost in bone density.
According to a report, studies have proven that calcium intake does not prevent fractures due to bone loss. Doctors in United Kingdom found that calcium and vitamin D did not prevent fractures. Their two-year study showed that neither calcium nor vitamin D lowered the number of fractures in women over the age of seventy.
So, then what affect bone loss? Hormones and exercise.
Hormones:
It is said that bone building is hormonal. For women, estrogen are the main regulators of bone health and breakdown. Progesterone controls the rate of new bone deposition.
For both men and women, it is testosterone which is key fact for achieving maximal bone mass and strength. One way to keep your bones strong, is to maintain healthy levels of hormones in your body.
Instead of wasting money on ineffective calcium supplements, you can go for inexpensive DHEA treatments.
Dehydroepiandrosterone (DHEA) is a hormone produced by our body's adrenal glands. Our body uses DHEA to make androgen and estrogen, the male and female sex hormones.
As we age, our levels of DHEA will decline. That is the reason why older people have lower libido or sex drive. The reduction of DHEA is also said to cause older folks to have osteoporosis, heart disease, memory loss problems.
WARNING: dehydroepiandrosterone side effects. Before taking the DHEA supplements, you should consult your doctor. DHEA supplements are synthetic hormone and can cause side effects, for instance they may decrease levels of HDL “good” cholesterol in the body.
The best way is to avoid taking both calcium and DHEA supplements.
Here are some tips on how to build strong bones naturally to avoid osteoporosis:
Exercise:
The best to increase bone mass or density is to take up body weight exercises, like calisthenics workout and resistance training. Calisthenics are a form of vigorous and dynamic exercise consists of bending, jumping, swinging, twisting or kicking, using only one's body weight for resistance. They can help to increase body strength, flexibility with movements, and cardiovascular fitness.
Do these powerful exercises two or three times a week.
Other activities which can help to strengthen your bone are weightlifting, climbing stairs, taking a step aerobics class or brisk walking. Do you know that thirty minutes of walking a day will lower your risk of fracture by 30 percent? When you walk, your muscles pull on your bones. This pressure creates a challenge that your body responds to by increasing bone density.
Another fun way to increase muscle mass is to play a sport, such as basketball, soccer, tennis or volleyball.
If you need to take calcium, get it in your daily diet and NOT through man-made supplements. Consume a variety of small fish, dark, leafy green vegetables, almonds and cashews, or dairy products like milk, cheese, and yogurt.
You can also consume foods rich in B-complex vitamins in bone building. The best sources of B-complex vitamins are liver, eggs, lean meats, yeast, fish, raw nuts, asparagus, broccoli and bananas.
If you want to know your home levels affecting your bone health, get a blood test.
We all know that our bones consist mainly of mineral calcium. So in order to have stronger bones, we need to increase the intake of calcium. Many people have been taking calcium supplement hoping to build stronger bones hoping to avoid osteoporosis.
How To Avoid Osteoporosis With ExerciseRecently I read that consuming calcium supplements is NOT going to help you to prevent osteoporosis. Taking calcium supplements will give you a short-term boost in bone density.
According to a report, studies have proven that calcium intake does not prevent fractures due to bone loss. Doctors in United Kingdom found that calcium and vitamin D did not prevent fractures. Their two-year study showed that neither calcium nor vitamin D lowered the number of fractures in women over the age of seventy.
So, then what affect bone loss? Hormones and exercise.
Hormones:
It is said that bone building is hormonal. For women, estrogen are the main regulators of bone health and breakdown. Progesterone controls the rate of new bone deposition.
For both men and women, it is testosterone which is key fact for achieving maximal bone mass and strength. One way to keep your bones strong, is to maintain healthy levels of hormones in your body.
Instead of wasting money on ineffective calcium supplements, you can go for inexpensive DHEA treatments.
Dehydroepiandrosterone (DHEA) is a hormone produced by our body's adrenal glands. Our body uses DHEA to make androgen and estrogen, the male and female sex hormones.
As we age, our levels of DHEA will decline. That is the reason why older people have lower libido or sex drive. The reduction of DHEA is also said to cause older folks to have osteoporosis, heart disease, memory loss problems.
WARNING: dehydroepiandrosterone side effects. Before taking the DHEA supplements, you should consult your doctor. DHEA supplements are synthetic hormone and can cause side effects, for instance they may decrease levels of HDL “good” cholesterol in the body.
The best way is to avoid taking both calcium and DHEA supplements.
Here are some tips on how to build strong bones naturally to avoid osteoporosis:
Exercise:
The best to increase bone mass or density is to take up body weight exercises, like calisthenics workout and resistance training. Calisthenics are a form of vigorous and dynamic exercise consists of bending, jumping, swinging, twisting or kicking, using only one's body weight for resistance. They can help to increase body strength, flexibility with movements, and cardiovascular fitness.
Do these powerful exercises two or three times a week.
Other activities which can help to strengthen your bone are weightlifting, climbing stairs, taking a step aerobics class or brisk walking. Do you know that thirty minutes of walking a day will lower your risk of fracture by 30 percent? When you walk, your muscles pull on your bones. This pressure creates a challenge that your body responds to by increasing bone density.
Another fun way to increase muscle mass is to play a sport, such as basketball, soccer, tennis or volleyball.
If you need to take calcium, get it in your daily diet and NOT through man-made supplements. Consume a variety of small fish, dark, leafy green vegetables, almonds and cashews, or dairy products like milk, cheese, and yogurt.
You can also consume foods rich in B-complex vitamins in bone building. The best sources of B-complex vitamins are liver, eggs, lean meats, yeast, fish, raw nuts, asparagus, broccoli and bananas.
If you want to know your home levels affecting your bone health, get a blood test.
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