Big Heavy Squats Can Help Treat and Prevent Osteoporosis

What Is Osteoporosis?

Osteoporosis is a bone disease that causes bones to become weak and fragile. The condition affects both men and women equally. According to the National Institutes of Health (NIH), osteoporosis occurs when there are too few new bone cells produced each year to replace those lost due to age or injury. Osteoporosis is caused by a combination of factors including:

Obesity

High blood pressure and cholesterol levels

Chronic stress, such as physical work or emotional problems like depression or anxiety disorders.

Smoking and alcohol abuse may also contribute to osteoporosis.

Excessive exercise, which can cause the body to lose calcium from the bones.

The most common symptoms of osteoporosis include pain in your joints, back, neck and arms. Other symptoms include fatigue, poor balance and difficulty walking.

Causes Of Osteoporosis And How To Cure It?

There are many possible reasons for osteoporosis. Some of them include:

Genetics – Your genes play a role in whether you will develop osteoporosis or not.

Diet – There is not enough diet rich in calcium and vitamin D.

Not enough exercise – Lack of physical activity can cause bones to become weak.

Ageing

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Smoking

Alcoholism and drug abuse

Thyroid and parathyroid problems

How To Prevent Osteoporosis?

To prevent osteoporosis you need to keep your bones as strong as possible. Try to engage in regular weight-bearing exercise and eat a diet rich in calcium and vitamin D. You should also stop smoking, avoid excessive alcohol consumption, and manage any medical conditions, such as hyperthyroidism or diabetes that may contribute to bone loss.

How To Get Osteoporosis?

There are many risk factors for developing osteoporosis. You can increase your risk of the condition if you:

Are a woman over the age of 65

Have a family history of osteoporosis

Have been through menopause or surgical menopause

Smoke

Drink excessive amounts of alcohol

Are obese or severely underweight

Suffer from hypothyroidism or hyperthyroidism

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Take certain medications, such as glucocorticoids and some anticonvulsant drugs

Diagnosis Of Osteoporosis

Osteoporosis can usually be diagnosed based on a medical history and a review of your symptoms. Your doctor will also perform a physical examination of your body. A blood test may also be used to detect low vitamin D, calcium, or parathyroid levels. A bone density test is another diagnostic method that can help your doctor determine if you have osteoporosis and the severity of your condition.

Treatment Of Osteoporosis

Treatment for osteoporosis may include regular exercise, medicines to strengthen bones, and changes in your diet. It is very important to maintain a healthy weight as it can help prevent fractures. Medication that can be used to treat osteoporosis include hormone therapy like estrogen, calcitonin, and teriparatide (Forteo). Bisphosphonates are also commonly used to slow down bone loss, such as alendronate (Fosamax), ibandronate (Boniva), risedronate (Actonel, Atralin), and zoledronic acid (Reclast, Zometa).

If you have been diagnosed of having osteoporosis, it is important that you avoid falls and accidents as they can easily break your bones.

If you would like to read more on osteoporosis, visit Medline Plus.

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Big Heavy Squats Can Help Treat and Prevent Osteoporosis - | Gym Fit Workout

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Sources & references used in this article:

… and impact training improves bone mineral density and physical function in postmenopausal women with osteopenia and osteoporosis: the LIFTMOR randomized … by SL Watson, BK Weeks, LJ Weis… – Journal of Bone and …, 2018 – Wiley Online Library

Exercise and Sports Science Australia (ESSA) position statement on exercise prescription for the prevention and management of osteoporosis by BR Beck, RM Daly, MAF Singh, DR Taaffe – Journal of science and …, 2017 – Elsevier

Exercise for the prevention of osteoporosis in postmenopausal women: an evidence-based guide to the optimal prescription by RM Daly, J Dalla Via, RL Duckham, SF Fraser… – Brazilian journal of …, 2019 – Elsevier

Post-menopausal women and exercise for prevention of osteoporosis by L Metcalfe, T Lohman, S Going… – ACSM’s Health and …, 2001 – researchgate.net

Case-control study of risk factors for hip fractures in the Japanese elderly by a Mediterranean Osteoporosis Study (MEDOS) questionnaire by T Suzuki, H Yoshida, T Hashimoto, N Yoshimura… – Bone, 1997 – Elsevier

Osteoporosis and sport by DJ Wilson – European Journal of Radiology, 2019 – Elsevier

Postmenopausal osteoporosis by R Eastell, TW O’Neill, LC Hofbauer… – Nature reviews Disease …, 2016 – nature.com

… exercise on bone density, physical fitness, and blood lipids in early postmenopausal osteopenic women: results of the Erlangen Fitness Osteoporosis Prevention … by W Kemmler, D Lauber, J Weineck… – Archives of Internal …, 2004 – jamanetwork.com