Magazine Sep/Oct 2017

All about osteoporosis By Ghazali, Personal Trainer

GYM

Adults reach their peak bone mass in their thirties, which is the period when bones are the strongest and densest. After this age however, the body breaks down bone tissue at a faster rate than they can be replaced. This leads to weaker bones and in some extreme cases, osteoporosis. Osteoporosis is a condition characterized by thinning and weakening of bones, making them more prone to fractures, and usually occurs in women over 55 years of age. There are two types of osteoporosis: primary and secondary. The former is commonly related to old age coupled with reduced testosterone and estrogen in men and women respectively. The latter is seen in both children and adults and is related to other diseases or conditions. Cancer, hormone problems or use of certain medications can all lead to secondary osteoporosis. Some factors that contribute to osteoporosis include family history, gender (female), smoking, lack of exercise, poor diet and excessive alcohol consumption. Bones may break or fracture easily due to the weight of the body and pressure from everyday activities such as climbing stairs or lifting heavy boxes. Common areas where fractures occur include the wrist, spine and hips. Although old-age osteoporosis might seem inevitable, there are some foods (rich in calcium, magnesium or Vitamin D) and exercises one can consume and perform to delay its onset – or prevent it entirely!

Food that can prevent or treat osteoporosis

Food to avoid if you already suffer from osteoporosis

Milk

Excessively salty food Carbonated beverages

Yogurt

Broccoli Flaxseeds Spinach Soy beans Eggs Cheese Butter

Caffeine Alcohol

Exercises that can help with osteoporosis - Weight bearing exercises (e.g. aerobics, hiking, elliptical, jogging) - Resistance training (e.g. free weights, resistant bands, weight machines) - Whole body vibrational training

For more information, please drop by the Sports Counter, call 6739-4312 or email sportscounter@amclub.org.sg.

53 THE AMERICAN CLUB SEP / OCT 2017