Fight Osteoporosis with Exercise & Protein

healthy womanWomen who are worried about osteoporosis or already have it can help prevent it from progressing by partaking in regular exercise and having protein with every meal.  Exercise not only helps us build mass and maintain endurance, it also helps us maintain bone density.

There are three types of exercise that is recommended to prevent and fight osteoporosis:

  • Weight bearing:  This involves our feet and legs supporting our body’s weight and includes walking and stair climbing.  Remember, riding bikes and swimming, while good aerobic exercises, are not weight bearing exercises as our weight is not being supported by our body.  Walking as little as three times a week can help keep bones healthy.  Walking 45 minutes to an hour five days a week is even better.
  • Resistance:  This means we are working against the weight of another object, such as free weights, weight machines and pool exercises.  Water is an excellent source of resistance and can be easier on those who have weakened joints, arthritis or chronic pain.  Ideally, resistance exercises should be done two to three times a week, alternating the muscles used so they have a chance to recover.
  • Flexibility exercises:  Having flexible joints helps to prevent injury.  These can include stretching exercises, yoga and T’ai Chi.  Flexibility exercises often should be incorporated prior to weight bearing and resistance exercises in order to help loosen muscles and joints.  These can all be done alone.

Women who already have osteoporosis should consult a doctor prior to beginning any exercise regime.  They should also avoid exercises that involve twisting at the waist or high-impact exercises, as these can cause bone fracturing.  Sit-ups, tennis, exercise ball routines, toe-touches, bowling and some yoga exercises should be avoided.   The important thing to remember is that there are many easy exercises women can do to help avoid osteoporosis or keep it from getting worse.  Osteoporosis can be fought.  The most important step is to take that first step, literally, by walking, climbing stairs, exercising in the pool and stretching.  Consider it a step in the right direction.

Protein is loaded with amino acids which are the building blocks of the body. Those suffering with osteoporosis should consider having protein with every meal. Consuming protein 5-6 times each day keeps the metabolism running high and promotes lean muscle. Protein should always be consumed immediately after every workout to assure that the body has the amino acids necessary to rebuild and strengthen the muscles, which in turn strengthens the bone. One easy way to do this is to have a protein shake. We recommend one high in protein like the Natural Edge Whey Protein.

The following is a list of Lean Protein Food Sources:

Plant Proteins

Grains. Quinoa.

Legumes. Dried beans, peas, and lentils of all types.

Nuts. All unsalted varieties of nuts: almonds, Brazil nuts, cashews, hazelnuts, macadamias, peanuts,

pecans, pine nuts, pistachios, and walnuts.

Seeds. Pumpkin seeds, sesame seeds, and sunflower seeds.

Soy.  Processed soy products such as soy protein, tofu, soy yogurt, and soy “meat” alternatives.

Animal Proteins

Beef. Lean cuts of beef: brisket, chuck arm, flank steak, bottom round, eye of the round, top round,

sirloin, tenderloin, tip roast, and top loin.

Dairy. Cheese, cottage cheese, milk, and yogurt.

Eggs. Chicken eggs are the most common but also duck eggs and turkey eggs.

Fish. A variety of fish, including, cod, flounder, haddock, halibut, mackerel, mahi-mahi, perch, pollock, salmon, sole, snapper, trout, and tuna.

Lamb. Lean cuts of lamb: blade chop, fore shank, leg roast (shank half), loin chop, and sirloin roast.

Pork. Lean cuts of pork such as Canadian bacon, center cut chop, center cut loin roast, ham (90-95% lean), leg (shank half), and tenderloin.

Poultry. Skinless chicken or turkey.

Seafood. Clams, crab, lobster, oysters, scallops, and shrimp.

Veal. Cuts including: Arm steak, blade steak, cutlet, loin chop, rib roast, and sirloin chop.

The Amino Diet is specifically designed to promote lean muscle, reduce body fat and includes most of the foods above. It is a low glycemic diet that helps the body to perform at its peak potential. To learn more about the Amino Diet and how to fight osteoporosis, call our certified health coaches, toll free at 1-800-980-7208 or visit our Facebook page at www.facebook.com/aminodiet.

Authored by Dr. Humble Finsand

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