If the bone is weak, it may not tolerate the strain. The same is true for golf and tennis: If you rotate to the very end of your range of motion, it could put your bones at risk, she says. To keep them strong, a healthy human body breaks down old bone and replaces it with new bone. Golf and tennis swings both involve rotation through your trunk at high speeds. The current recommendation for sodium intake is no more than 2,300 milligrams per day for most healthy adults. Some research suggests that increased consumption of these types of fats may be associated with a higher risk for osteoporotic fractures. Your privacy is important to us. Soda consumption and risk of hip fractures in postmenopausal women in the nurses' health study. The effectiveness of physical exercise on bone density in osteoporotic patients. They can also try soaking beans before cooking them, as doing so can help reduce the phytate content. Active Living with Osteoporosis: Exercises to Avoid - Healthline Certain types of exercise strengthen muscles and bones, while other types are designed to improve your balance which can help prevent falls. Doinclude gentle backbends. But some poses or movements can strain the spine and put fragile bones at risk for fracture. In fact, some studies have found that both a low-fat and a high-fat diet may increase osteoporosis risk, while a moderate-fat diet may help support healthy bone density. Weight-bearing aerobic activities involve doing aerobic exercise on your feet, with your bones supporting your weight. By Lauren Panoff, MPH, RD Exercise is an important part of managing your osteoporosis. Osteoporosis: Diagnosis, Treatment, and Steps to Take The .gov means its official. Medications that help rebuild bone include a synthetic version of the parathyroid hormone and drugs that inhibit a protein called sclerostin. 8 Sneaky Foods That Increase the Risk of Diabetes, Sodium intake and osteoporosis. Alcohol can have a detrimental effect on bone health. Try to vary tasks throughout the day, so you dont spend too long in one position. thinking about changing jobs. Fat, sugar, and bone health: a complex relationship. Some high-impact activities may put too much force on relatively weak bones. More than 40% of Western sodium intake comes from 10 types of foods. For those who already have osteoporosis, a doctor may suggest dietary and lifestyle adjustments as part of the treatment. Overhead lifting . Because bone is living tissue, during childhood and adulthood, exercise can make bones stronger. Exactly how much impact is unsafe or which activities should always be avoided depends on your history of fractures, severity of your osteoporosis, and overall health. Osteoporosis is a bone disease that develops either when the bones lose mass and density or when there is a change in their quality or structure. Wrist Fractures: Treatment and a Warning for Osteoporosis, What You Need to Know About Osteoporosis and Fragility Fractures, The Best and Worst Foods for Ankylosing Spondylitis. Some of the most important nutrients for bone health include vitamin D, K, and calcium. Is there such a thing as "anti-nutrients"?