Introduction 6; What is osteoporosis? Who does it effect, how and when? The aim of this book - to encourage readers to be alert to the problems that may face them so they can take an active part in stimulating their own bone growth through diet and exercise, thereby reducing the risk and alleviating the symptoms of bone deficiency. Chapter One: A Closer Look at Osteoporosis 10; The human skeleton and how osteoporisis can radically change/weaken its form and function; Good bone formation and how this diminishes as a result of osteoporosis; Detecting osteoporosis: the symptoms; advice on self-diagnosis and seeking professional help; measuring bone density; Parts of the body most effected (wrist and hip fractures, spine curvature); Greatest risks causing osteoporosis (early menopause; amenorrhoea; previous fractures; family history; steroid therapy and others); Chapter Two: Prevention and Alleviation 22; Considers various options for preventing the risk of, and for improving recovery from osteoporosis The role played by estrogen; Calcium and vitamin D; The advantages and disadvantages of HRT; Alternatives to HRT - bisphosphonates; Cigarettes and alcohol; Sport and exercise; Bone loading; Chapter Three: Weight-Bearing Exercises 38; A series of simple routines that can be practised in the home and with little or no equipment; Warm-up exercises; Compression, traction, torsion and bending of forearms, spine and femurs; Working on stomach muscles; Cooling down exercises; Chapter Four: An Improved Diet 96; Looks at the role of varied vitamins and minerals in healthy bone formation, the foodstuffs they can be found in, and how they can be added to routine food intake; Charts and recipes; List of useful addresses 126; Index 127
