• Nutrition and Osteoporosis

First of all, let’s see how a balanced diet can affect osteoporosis. As we tell our kids; calcium is great for the bones. In fact, our body needs it to build bone mass which can be absorbed only when combined with Vitamin D. therefore, calcium is mainly found in dairy products but also in a lot of vegetables such as kale, broccoli and spinach. Furthermore, our bodies are able to produce Vitamin D when exposed to the sun, and this decreases during winter days due to the weather.

• Sports and Osteoporosis

A balanced diet rich with Vitamin D and Calcium is the first step to fight bone problems. However, physical activity is an important activity to maintain bone health as well. Activities that require weight-bearing such as running, are extremely helpful as well as activate your cardiovascular system. On the other hand, for more effect, strength training puts pressure on your bones helping on avoiding bone loss. This happens because when you train your muscles, they pull towards the bones, which increases density and stimulates bone tissue. In simpler words, the stimulation caused by strength training helps you avoid muscle and bone loss.

In order to improve bone health, you need to incorporate the following three components in your training:

• Endurance exercises for your cardiac system such as running
• Extra balance and coordination exercises
• Strength training

• Exercises for Osteoporosis

There are many exercises that help stimulate bone tissue growth and prevent bone loss, it is up to you to choose based on the intensity and type of strength exercises you favor. One of the best options is the exercises that include equipment such as dumbbells or resistance bands, or bodyweight training.

Barbell training (training that’s uses weights for strength training) includes exercises such as squats and deadlifts which are considered effective. However, for people who are at a higher risk of osteoporosis, it is also recommended that they include exercises such as the single-leg deadlift.

The strength training described above is described as growth or hypertrophy-specific training. Exercises should be done with 8 to 12 repetitions each using ¾ of the usual maximum weight.

It is important to notice that people who are prone to bone diseases are recommended to get in touch with their doctors before deciding to take on these exercises. Every case could be different than the other, and consulting someone professional is the only way to stay safe. Have you ever cured a disease with working out?