Most women these days know how important it is to take measures to prevent osteoporosis, even at a young age. The importance of consuming more calcium in your 20s, for instance, is well-known, even though signs of osteoporosis don't usually show up until years later. But what happens if you don't get started early? New research suggests that exercise (among other things, of course) can help forestall osteoporosis, even after menopause.
Researchers at the Medical College of Georgia conducted a study among 36 women between the ages of 20 to 50, measuring their levels of follicle-stimulating hormone (FSH) and bone mineral density. According to Dr. Joseph Cannon, principal investigator for the National Institute of Aging-funded study, bone density starts declining years before estrogen levels drop in women with osteoporosis, and it is during that time that levels of FSH -- released by the pituitary gland to regulate ovarian function -- actually increase. It's believed that increased FSH levels are responsible for the decrease in bone density.
Additionally, the study found that women who exercised more than 180 minutes a week retained greater bone density than women who didn't exercise.
"Our work provides evidence that physical activity is important for maintaining bone density. It's a case of 'use it or lose it,'" Dr. Cannon said.
For women at risk for osteoporosis -- even those who are post-menopausal -- getting plenty of exercise can still be beneficial for prevention of the disease. All it takes is about twenty-five minutes per day to help maintain strong bones.
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