Giving Your Bones What They Need

The bones in our body grow only up to a certain age. When we are small they grow at a rapid rate and can repair themselves quickly. This slows down once we reach puberty and completely stops once we are about 30 years old. After this, the bones in our body slowly start to deteriorate and take longer to heal. At this age we must start to take care of our joints and bones to ensure we have no health problems related to them at a later stage in our life. Unhealthy bones like lead to problems like osteoporosis and arthritis. Regular exercise, a well balanced diet and intake of supplements can ensure we always have healthy bones. Regular physical activity has a number of health benefits. Physically active people are known to have a lower risk of developing many chronic diseases. They sleep better and have better emotional health along with greater stamina and more energy. They are known to be more productive and as a result more confident. The importance of physical activity for people with osteoporosis cannot be stated enough. When a muscle is used repetitively and consistently, as in exercise, a change can be seen over time. The same effect is not visible with bone tissue. However, this does not mean there is no similar effect. Studies show that people who have been bed-ridden for a lengthy period of time and astronauts who have been in weightless environments both suffer from a significant loss of bone density. On the other hand, studies of tennis players show an increase in bone density in the playing arm. Building a strong skeleton during childhood, adolescence and young adulthood is like a retirement plan for your bones: it may help you to avoid osteoporosis later in life. Regular weight-bearing exercise such as walking or aerobics and strength or resistance training are essential for building strong muscles and bones. Weight-bearing exercises allows bones and muscles to work against the force of gravity. Resistance exercises uses muscular strength to improve muscle mass and strengthen bone. The use of a “load,” like free weights, weight machines and exercise bands, puts stress on the muscle group that is being worked. This type of training has a bone building effect and trabecular bone (the spongy, inner core) responds best to this type of exercise. Bones in the spine and hip are mainly trabecular bone. There are a couple of things you should keep in mind while exercising. Always check with a physician before you start an osteoporosis exercise program, stop exercises if it causes pain and always exercise under the guidance of a trainer. Stretching is very important before and after exercising. Healthy bones require good health supplements and a well balanced diet. A good diet includes plenty of fruit, vegetable, dairy products like milk and yogurt, carbohydrates like whole wheat bread and brown rice along with small amounts of lean meat. Consumption of red meat, caffeine and alcohol should be reduced as it is proven to have adverse effects on our bones. Supplements like Osteo Proprovide our body with all the nutrients it needs and isn’t getting through our regular diet and makes our bones healthy and strong.