Your Attention is Osteoporosis’ Prevention
Osteoporosis poses a significant risk to your bones because they get weak and brittle due to this disease. Bone loss occurs at such a pace to osteoporosis patients that their bone formation finds it tough to keep up with the loss of bone density.
The major causes of osteoporosis are old age, thin built, obesity, lack of nutritious diet and physical inactivity. Family history, female gender, and hormone levels may also cause this disease. Certain medications and medical conditions can also cause Osteoporosis. As a result, you may experience a fracture of bones due to falling or even bending. Prevention of osteoporosis is easy, follow the below-mentioned tips to get going.
Have a healthy diet
A nutritious diet to curb the chances of osteoporosis is the one that is high in Calcium and Vitamin D. Calcium can be incorporated into the diet with foods such as milk, yogurt, cheese, leafy green vegetables, beans, nuts, seeds, and fortified orange juice. All these foods contain a high amount of calcium and can fulfil your quota of 1,000 mg of calcium recommendation every day.
Vitamin D and K promote the absorption of calcium into the bones. You can have these vitamins by eating leafy greens, mushrooms, milk, eggs, fortified yogurt, and cereals. Oily fishes such as salmon and trout can also provide an ample amount of Vitamin D and K. Your body also makes Vitamin D in the presence of sunlight.
Also add protein, potassium, and magnesium to the diet.
Maintain a healthy weight
As per medical experts, being overweight puts you at a higher risk of having osteoporosis because bones have to bear the brunt of excessive weight. Also, the underweight people suffer from this problem most because their bones don’t have enough bank of nutrients. So maintain a healthy weight to prevent osteoporosis with more surety.
The key to stimulating new bone formation and reduce bone loss are weight-bearing, resistance and cardio exercises. Doing weight lifting, walking, dancing, aerobics and playing tennis for 30 minutes at least 3-4 times per week can do wonders for bones. Before beginning any of these exercises, consult your doctor.
Avoid Smoking, Alcohol, and Caffeine
Avoid smoking, and high consumption of alcohol and caffeine to protect the bones.
Preventing falls is crucial for you to preserve bones, especially in senior years. Don’t walk on the slippery floor, remove loose rugs and also make sure there is adequate light inside and outside the home. Furthermore, avoid such medications that can cause sleepiness. Having bars/railings in the washroom and stairs really help.
Osteoporosis doesn’t show visible symptoms in the early stage and people realize it only when they suffer from a fracture. Hence, undergo a bone density test if you suspect your bone is fragile. Also, eat healthy and stay active to leave the worries of osteoporosis behind.
Content Reviewed by – Asian Hospital Medical Editors