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For years one of the arguments for taking HRT was to avoid or help treat osteoporosis, however, some health professionals are also beginning to question its use for this. Certainly the treatment of osteoporosis with HRT has in many instances proven disappointing, with studies showing that HRT is not actually protecting women from osteoporosis in the way many believed it would.
The good news is there are lifestyle factors that affect bone health and you can make changes today to help yourself. Regular exercise is essential to maintain healthy bones and in the prevention and management of osteoporosis.
Weight-bearing exercise, such as walking, jogging (with good supportive training shoes designed for the type of surface you will be jogging on) or weight training will all help to strengthen bones. Although it is vital you invest in good running shoes if you choose to take up jogging (otherwise the impact can damage weight bearing joints), it is not necessary to invest in an expensive gym membership to weight train; cans of food, bottles of water, or light hand weights bought from a sports shop will all be adequate to help with your exercise regime.
Additional calcium in the diet has been shown to be effective in reducing bone loss in post-menopausal women - but only when coupled with a balanced diet and intake of other essential vitamins and minerals. Good food sources of this bone-building mineral include milk and dairy products (or fortified soya products with added calcium), green leafy vegetables, nuts, seeds and canned fish with their bones. Supplements of magnesium, zinc, boron, and vitamins K and D may also help.
Avoid too much caffeine, sugar and alcohol and soft drinks (many of these deplete the bones of calcium). Lowering your consumption of meat is also highly recommended, indeed there have been claims that excess meat protein is much to blame for a variety of health problems, including osteoporosis.
Do be sure to check with your GP before embarking on any new exercise regime if you do have any health concerns or if your lifestyle has so far been sedentary. Start any exercise regime gently and take care with your posture when doing any weight bearing exercises (indeed a trip to a class or gym for some tips may well be a good way to get you started). Start with walking or swimming - both are kind to your joints and great ways to build fitness.
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