Prevent Osteoporosis the Flexable Way
Did you know, worldwide osteoporosis causes more than 8.9 million fractures annually. So,on an average there is an osteoporosis fracture every 3 seconds. Even though this condition affects so many people, there is not much awareness spread about it. Osteoporosis is a medical condition in which the bones of the body become brittle and fragile due to loss of tissue. This condition is typically a result of hormonal changes, or a deficiency of calcium or Vitamin D. Really painful, this condition does not only take a toll on person suffering physically, but also socially, psychologically and mentally. Sadly, there are certain factors that contribute toward this disease that cannot be prevented, like being over the age of 50, menopause, family history, broken bones etc. Although all is not completely lost, there are some lifestyle changes that can help alleviate these troubles. Here is a list of certain precautions that you can take to prevent osteoporosis from ruining your life.
Vitamin K2 is a vital ingredient in maintaining bone health that helps the body make proteins for strong bones. Due to its effects on the bones, it is always recommended to consume food items which are high with Vitamin K2.
Just 1.5 ounces of cheddar cheese contains more than 30% of your daily value of calcium. This surely does a great deal to strengthen your bones which in turn might help you to prevent osteoporosis.
Some nuts and seeds are good sources of the mineral too. For example, 1 ounce of almonds, sesame seeds or sunflower seeds contains about 75 mg, 37 mg and 33 mg of calcium, respectively.
Oranges and other citrus foods are an incredible source of bone-strengthening calcium. One orange accounts for about 6% of the calcium the average person needs for the day. This greatly helps to strengthen the bones.
There are a few exercises that can help with strengthening of the bones. Using stretch bands, free weights, calisthenics, and weight machines is an important part of an anti-osteoporosis training. Here are a few more: -
Yoga is known as the best exercise that helps the entire body, even bones! From the slow, precise Iyengar style to the athletic, vigorous ashtanga, yoga can build bone health in your hips, spine, and wrists -- the bones most vulnerable to fracture. Yoga also sharpens your balance, coordination, concentration, and body awareness -- and thus helps prevent falls.
One fitness trend that never goes away, walking is still hugely popular among women -- and a great way to revamp your bone health. A study of nurses found that walking four hours a week gave them a 41% lower risk of hip fractures, compared to walking less than an hour a week. Brisk walking is best, but you can adapt your speed to your current fitness level. Walking is free, and you can do it anywhere, anytime, even when you're traveling.
Lifting weights, using the weight machines at your health club, or doing calisthenics, are forms of strength or resistance training. You're working against some form of resistance -- whether it's a set of "free" weights, your own body weight, or weight machines -- to stress a sequence of muscles and bones. Strength training at least twice a week, says the surgeon general, is needed to stimulate bone growth.
The vitamin K puzzle is even more complex than differentiating between K1 and K2. There are also several different forms of vitamin K2. The two primary ones—and the only ones available in supplement form—are menaquinone-4 (MK-4) and menaquinone-7 (MK-7). MK-4 has a very short biological half-life—about one hour—making it a poor candidate as a dietary supplement. MK-7 stays in your body longer; its half-life is three days, meaning you have a much better chance of building up a consistent blood level, compared to MK-4. Most everyone, including many conventional physicians, have begun to appreciate the importance and value of vitamin D. Few, however, recognize the importance of vitamin K2, which is nearly as important as vitamin D. That said, vitamin K2 is non-toxic, so you don’t need to worry about overdosing if you get more. Do keep in mind that vitamin K2 may not necessarily make you “feel better” per se. Its internal workings are such that you’re not likely to feel the difference physically. Compliance can therefore be a problem, as people are more likely to take something that has a noticeable effect. This may not happen with vitamin K2, but that certainly does not mean it’s not doing anything!
Living with osteoporosis is not easy. There are a lot of hardships to face. Intake of supplements like Flex K2, reduction of smoking and alcohol and over all a healthy living does not only make your bones stronger, but also helps you prevent osteoporosis.
- Flexable Health