Osteoporosis

What Does Osteoporosis Mean?
The term osteoporosis literally means "porous bones."

How Many People Does Osteoporosis Affect?
Osteoporosis affects 25 + million Americans, 90% of whom are women.

Why are Women More Prone to Osteoporosis?
Women's estrogen levels change throughout life, especially during pregnancy, post pregnancy, and menopause. Estrogen increases calcium absorption and limits its withdrawal from bones. Men's bodies typically generate enough estrogen and will convert testosterone to estrogen to maintain healthy hormonal balance. Beginning around the age of 50, the average man experiences a bone loss of about .4% each year, whereas a female loses twice this amount beginning at age 35. After menopause, during pregnancy, and postpartum, a drop in estrogen production coincides with reduced intestinal calcium absorption, less production of calcitoning (a hormone that inhibits de-mineralization), and an increase in bone resorption. After menopause, bone loss accelerates to 3-6% per year in the first 5 years. At this rate, the typical women loses about 15% of her bone mass in the first decade after menopause, and some women lose as much as 30% or more of their bone mass by the age of 70.

What can Women do to Prevent Osteoporosis through Exercise?
Women can augment their bone mass through purposeful increases in weight-bearing exercise and calcium intake. Women should practice resistance / strength training exercises and continue to build bone strength by gradually and appropriately increasing the weight load. For instance, begin bicep curls at 5lbs, work up to 2 sets of 12-20 reps, then (when strong enough) graduate to 8 lbs, next 10 lbs, 12 lbs, 15 lbs and so on.

What can Women do to Prevent Osteoporosis through Diet?
1000-1500 mg of calcium daily reduces a woman's risk of osteoporosis, with proper consumption of vitamin D.

A glass of milk = 300 mg
Low-fat plain yogurt = 415 mg
1 oz of cheddar cheese = 204 mg
Glass  of calcium fortified orange juice = 250 mg
Salmon = 167 mg
.5 cup of almonds = 173 mg
1 cup of kidney beans = 90 mg
1 cup of dark leafy greens = 280 mg

What should I Know about Calcium Supplements?
Consult your health care provider to find the appropriate balance of vitamins. Calcium citrate is a great alternative as a supplement, in the event you find typical calcium supplements (pill form) difficult to swallow or digest. PLEASE note indiscriminate use of calcium supplements increases  ones risk of developing kidney stones and reduces zinc absorption. Vitamin K 2 is good for helping maintain calium levels in the blood. B 12 is shown to help "osteoblast formation", and vitamin D helps absorb calcium.

Why does Lifting Weights Strengthen Bones? And Why must a Women Continue to Increase her "Weight Load" Resistance during Strength Training?
Muscle forces acting on bones during physical activity modify bone metabolism at the point of stress. These activities stimulate the osteoblasts and strengthen bone matrix. The buildup of bones depends on two factors: "the magnitude of applied forces" (weight) and "its frequency of application" (repetitions.)