Is High Intensity Resistance Training Safe in Osteoporosis? Load Up on Calcium-Rich Foods to Tackle the Condition

Osteoporosis literally means porous bones. It is a condition wherein the quality and the density of the bones reduce making the bones more fracture prone. It is estimated that close to 8.9 million fractures occur due to osteoporosis. For people with osteoporosis, the rate of bone growth is outpaced by bone-depletion. There can be many reasons for osteoporosis, from ageing, previous injuries, family history of arthritis and osteoporosis to genetic inheritance. A recently conducted Australian study suggests High-intensity resistance and impact training beneficial for people with osteoporosis. However, some of the most commonly referred guidelines for osteoporosis only suggest moderate to low intensity physical activity for patients as over-exerting may expose the patients to risk of bone-damage or fractures.

Diet and osteoporosis

Diet plays a crucial role in keeping a check on osteoporosis. Regular intake of fish, fresh fruits and vegetables, dairy may help supply essential nutrients to the bones. National Osteoporosis Foundation suggests regular consumption of low-fat and non-fat milk consumption and dairy products like cheese and yogurt for healthier bones. Fatty varieties of fish including Tuna and Mackerel should also be included in the diet. Foods rich in essential fats -Omega 3 and 6 - have also been found beneficial in managing osteoporosis.

Some of the food items that may accelerate bone loss and should be avoided to maintain healthy bones would include alcohol, caffeine, legumes, excessive salt consumption - as suggested by the National Osteoporosis Foundation, US.

Calcium-rich foods are excellent for bone-health, however it must be noted that vitamin D consumption is essential for adequate and optimum calcium absorption. Make sure you consume enough vitamin D or choose items fortified with the nutrient.

20th October is celebrated as World Osteoporosis Day.