Could Belly Fat Be Putting You At Risk Of Osteoporosis?

Did you know that you are at your peak in regards to your bone density and muscle mass at 35 years?

Are you over 35 years old?50plusexercisejpeg

If you said ‘yes’, I urge you to read this article because it could save you from a bone break or fracture in the future.

But before I go into all the details, let’s look at the stats:

  • 68% of women will suffer from low bone mass as they age (and with muscle mass and bone density starting to decline after 35 years of age, the earlier you get this information, the better)
  • 70% of women will suffer a break or fracture of their bones sometime in their life

Now let me ask you a question…

What are you doing to prevent the risk of Osteoporosis?

I put my research cap on today and have the latest, up-to-date research that I would like to share with you.

The International Osteoporosis Foundation (IOF) has published a NEW review which identifies nutritional factors that contribute to LOSS of muscle mass or conversely are beneficial to the maintenance of muscle mass.

But before I share what you SHOULD and shouldn’t be eating, let’s talk about belly fat and how it may be putting you at risk of osteoporosis.

According to the stats approximately 63% of men and 48% of women over 18years of age Australians are considered obese. (Australian Bureau Of Statistics).  We already know that obesity is linked with health problems such as cardiovascular disease, diabetes, high cholesterol, asthma, sleep apnea and joint disease.

Now get this:

If you are like most people, you probably thought that a little bit of weight on your bones helped your bone density.  It was those skinny ones that needed to be careful.

Am I right?

Despite what you may have heard, belly fat lowers your bone mineral density.

overweight1Dr Bredella, M.D., a radiologist at Massachusetts General Hospital and assistant  professor of radiology at  Harvard Medical School in Boston says :

“Now we know that abdominal obesity needs to be included as a risk factor for osteoporosis and bone loss”.

What this all boils down to is being a healthy weight and fit is NOT just about looking good it is ESSENTIAL to your health.

Following is the LATEST RESEARCH and the BEST WAYS to maintain or even improve muscle mass.

1. Resistance Exercise

This is classed as the most obvious intervention against  Sarcopenia and Osteoporosis

What is Resistance Exercise?

Resistance training, also called weight training or strength training, is pitting muscles against a resistance suchresistanceband1jpeg as a weight (for example, a dumbbell , a exercise band or even your own body weight), to build the strength and skeletal muscles.

 How Often?

3-4 times a week working every major muscle group

 What Exercises Are Safe For Me?

This depends on your age, your pre-existing medical conditions and any pre-existing injuries you may have.  I always recommend that you get a personalised program designed for you by a qualified and registered Fitness Professional.

 2. Important Foods to add to your diet

proteinProtein:

Protein is so important in muscle health.  Examples of protein are Lean meat, milk, eggs, low fat dairy products and I love good quality protein powder.  It is easy to use in shakes, cakes, biscuits and pancakes.

 3. Vitamin D

Many studies indicate a role for vitamin D in the development and preservation of muscle mass and function.

 How to get Vitamin D?

Exposure to sunlight and supplementation if required *check with your medical doctor before starting any supplements

 4. Avoiding Excess Acid Foods

Acid foods such as meat and cereal grains in combination with a low intake of alkalizing fruit and vegetables may alkalinefoodsjpeghave negative effects on musculoskeletal health.

 The Answer?

Eat 2 pieces of fruit a day and 5 servings of green fibrous vegetables while reducing acid foods.                              Emerging Evidence

Emerging evidence also suggests that vitamin B12 and/or folic acid play a role in improving muscle function and strength.

Would you like assistance in weight loss, health and fitness?  You can join my 12 week Lean Body System for only $20 a week or join my Dana’s Health Club for $10 a month to keep up to date with all the latest information.  Go to http://www.HowToLoseWeightSolutions.com for more information.

 

 

 

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