Sunday April 5, 2020

All You Need to Know About Osteoporosis

Can running protect bone health? Find it out here

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Osteoporosis exercise
Osteoporosis is one of the leading causes of fractures in post-menopausal women and elderly people. Pixabay

Osteoporosis is one of the leading causes of fractures in post-menopausal women and elderly people. This is a health and lifestyle article.

Dr Amite Pankaj Agarwal, Director, Orthopedics, Fortis Hospital talks about the best ways to strengthen your bones and prevent osteoporosis.

Regular exercise is the key to bone health even in pre- existing osteoporosis. It helps maintain bone mass. We may not realize but even daily workouts and habits have a direct impact on our bone strength. Minerals resorption and absorption is a continuous process in our body which goes on side by side.

When we are active in any form, even simple jogging, bones will absorb extra minerals and provide the necessary strength our body needs. While, the lack of enough exercises will lead to continuous resorption and continuous shedding of minerals which ultimately leads to thinner, fragile and bones which are more likely to break due to increased holes and porosity.

Osteoporosis exercise
Regular exercise is the key to bone health even in pre- existing osteoporosis. Pixabay

Although different exercise routines are always trending to increase bone mass density like weight bearing, resistance, stretching and flexibility, but recent studies show that even a “brief duration” of high intensity, high impact weight bearing exercise such as jogging, running or even jumping for few seconds can promote better bone health and increased remodeling of bones.

Using data from different countries, including our own, researchers found that women who participated in 1- 2 minutes of high intensity, brief duration weight bearing activities per day had better bone health than those who experienced less than one minute of similar activity. People who participated in over two minutes of activity benefitted even more, with a 6 percent increase in bone health.

People who get enough exercise can have bones that are up to 10 percent thicker than the bones of people who rarely, if ever, exercise. That might not sound good and enough, but even a small increase in bone mass density can greatly reduce the risk of broken bones.

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We are not sure whether it is better to justify this small amount of exercise in short bursts throughout each day or all at once, and whether a slightly longer duration of exercise on one or two days per week is just as good as 1-2 minutes a day, but there is a clear link says high- intensity, weight-bearing exercise leads to better bone health. (IANS)

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Here Are Some Health Benefits of Going Vegan

Veganism is a lifestyle that tries to bar, as far as possible and practicable, all kinds of exploitation of, and cruelty to, animals for food, or any other purpose

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Vegan
Veganism is a lifestyle that tries to bar, as far as possible and practicable, all kinds of exploitation of, and cruelty to, animals for food, or any other purpose. Pixabay

Vegan people follow a plant-based diet and do not eat animal products including dairy, meat, eggs, honey, and gelatin. But, veganism goes beyond the diet.

Veganism is a lifestyle that tries to bar, as far as possible and practicable, all kinds of exploitation of, and cruelty to, animals for food, or any other purpose.

Nutritionist and founder of Diet Podium, Shikha Mahajan, shares these five benefits going vegan has on your health.

Reduced risk of cancer

In 2015, the Worle Health Organisation named red meat a Group 2 Carcinogen, which means it probably causes cancer in humans. WHO placed processed meat in the Group 1 category, which means it is carcinogenic to humans.

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Even small amounts of meat can increase the risk of cancer. A study from Oxford University study also found that eating just 3 rashers of bacon a day can increase cancer risk by 20 percent.

Reduced risk Of diabetes

More and more research is concluding that a plant-based diet can reduce the risk of developing diabetes or even reverse the disease completely.

A study, that included more than 2,000 adults, found those people who increased the number of fruit, vegetables, and nuts in their diet over the duration of 20 years reduced their risk of developing type 2 diabetes by 60 percent more than those who did not.

Enhanced mood

A study done by the Physicians Committee for Responsible Medicine (PCRM) shows a study on its website that looks at the eating patterns and moods of 3,486 people over a five-year period. The study showed that participants who consumed whole, plant foods reported fewer signs of depression.

Vegan
Vegan people follow a plant-based diet and do not eat animal products including dairy, meat, eggs, honey, and gelatin. But, veganism goes beyond the diet. Pixabay

A different study showed that vegetarians usually experience more positive moods than meat-eaters.

Healthy skin

A plant-based diet might boost your beauty regime by assisting your skin in staying healthy. An increasing number of studies are associating dairy to skin problems such as acne. Dairy products have growth hormones and are also sometimes infused with artificial hormones, which can disrupt the human body’s hormone system.

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Fewer cardiovascular diseases

Meat generally contains a high quantity of saturated and trans-fats which can increase blood cholesterol. Cholesterol can create fatty deposits in the blood vessels that increase the risk of stroke, peripheral artery disease, and heart disease. Plant-based foods, by nature, have no dietary cholesterol. A diet high in fat and cholesterol can also lead to high blood pressure. (IANS)