A silent condition that is critical as bone density levels are significantly reduced. It is known as the silent condition as certain cases are not known until a fracture or injury has occurred. The good part; it is largely a preventable disease as bones become thin and fragile.
Osteopenia is a condition where bone mineral density is lower than normal, however not as critical or classified as osteoporosis. Osteopenia is still low bone density and thinning of the bones, however not as fragile. It is a early warning sign that you be taking action to reduce the risk of fracture!
Normal daily activities that can cause mental stress also places relative stress on your bones which in turn is quite health and keeps bones healthy.
Too Little Bone Stress: Failure to stress bone growth from physical inactivity and minimal daily activities can contribute to lower bone density and expose you to risk of osteoporosis
Too Much Bone Stress: Can impact bone growth and fail to adapt, therefore causing musculoskeletal injuries such as bone fracture, spurs, stress fractures or even breaks.
How Physical Activity and Bone Stress Respond:
Weight-bearing physical activity places stress on the bones to withstand the load of exercises. The body responds to this activity stress and becomes stronger and resilient to higher levels of activity in the future. This stimulates further bone growth (osteogenesis), not making you bigger, however making the bone inside stronger and dense.
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THE 3 LEGGED STOOL!
The following 3 points are commonly recommended:
Consume foods rich in calcium and aim for 1000-1200mg each day.
This looks like milk and dairy products (milk, yoghurt, cheese) and green vegetables like broccoli, kale and bok choy. Tofu, oranges, apricots and canned fish with soft edible bones such as sardines and salmon are also recommended.
2) Vitamin D
Duration of sun exposure is dependant on geographical locations. Protect yourself against sunburn, however aim for 15 minutes of exposure each day.
3) Physical Activity
Regular weight-bearing exercise and progressive resistance training is key
* Reducing alcohol intakes and avoiding smoking is also key in the management for this condition.