Bone health
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Bone Health: Osteoporosis ('brittle bones') isn't just a problem for post menopausal women. Both younger women and men are at risk from this disease.
Cross sectional studies of athletes show that the highest bone mass density values occur in strength trained athletes..
An additive effect of exercise and diet has been shown for both premenopausal and postmeno-pausal women. An Australian study investigated three different approaches to preventing osteo-porosis in postmenopausal women with low bone density ('Prevention of postmenopausal osteo-porosis', Prince et al, New England Journal of Medicine, vol 325, pp1189 1195). One group of women was given an exercise regime, another exercise plus calcium supplementation, and a third exercise plus hormone replacement (oestrogen and progesterone). After two years, it was found that bone loss was slowed or prevented by exercise plus calcium supplementation, or exercise plus hormone replacement. Exercise alone was ineffective in slowing bone loss..
Although exercise can be beneficial, the level and quantity is important, as high levels of activity can interfere with hormone levels. Female athletes whose activity is at a level high enough to interfere with their menstrual cycle (leading to cessation or irregularity of periods) are found to have lower bone density than women with normal (regular) menstruation, despite higher levels of physical activity. Two studies suggest that bone mass in such women does not return to normal even after the resumption of regular menstruation. Three studies have reported low vertebral bone mass density for male runners, which may be related to reduced levels of reproductive hormones found in some male endurance athletes..
If physical exercise is kept within limits that do not adversely affect reproductive hormone levels, it appears to be beneficial, as long as adequate calcium is being consumed. One study found that the threshold calcium intake necessary to prevent accelerated bone loss was at intakes below 405 mg/day (current UK Reference Nutrient Intake is 700mg/day)..
This article was taken from the Peak Performance newsletter, the number one source of sports science, training and research. Click here to access these articles as soon as they are released to maximise your performance




































Comments
Osteoporosis is a condition
johannabartley
Osteoporosis is a condition that takes women's mobility away in time. I started this discussion with the women group in my drug rehab program and they all were interested to know how they can avoid this. I offered to search some documentation and I found everything I need here. Thank you all for posting these very helpful articles.
reply
achet
Since osteoporosis is preventable, and since behaviors and habits can affect bone health, talk to your doctor about what you should be doing. Get prevention tips from your doctor, as well as information about diagnosis and treatment options.
menopauza
Most adults need at least 30
rahulraikwar24
Most adults need at least 30 minutes of moderate physical activity at least five days per week. Examples include walking briskly, mowing the lawn, dancing, swimming for recreation or bicycling. Stretching and weight training can also strengthen your body and improve your fitness level.
The key is to find the right exercise for you. If it is fun, you are more likely to stay motivated. You may want to walk with a friend, join a class or plan a group bike ride. If you've been inactive for awhile, use a sensible approach and start out slowly.
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