|Photo Credit: adriwellness.com|
A lot of people especially women and elderly are suffering from osteoporosis. And the thing is, most of them are not even aware that they have the disease. Normally, symptoms of osteoporosis do not roll up until the later stage and becomes palpable only after a fractured or broken bone. Luckily, you can avoid osteoporosis and there are substantial tips on how to prevent osteoporosis available here for your perusal.
Every year, more and more people are being affected with osteoporosis. Women are more prone to have this condition particularly when they reach menopause and their bones become fragile. Men on the other hand have 1 out of 8 chance of getting osteoporosis. Osteoporosis means you lose bone density over time and it would be better if you can prevent osteoporosis as you age.
Knowing the signs and symptoms of osteoporosis will give you a better understanding on how to prevent this condition. There are several factors that cause osteoporosis and one is gender. Although osteoporosis can affect people of all ages and gender, women in their menopausal age are more likely to have it. Osteoporosis is also linked to genetics so better be aware of your family’s health background. Environmental and lifestyle factors can also cause osteoporosis.
Bone tenderness and pain, crooked posture, neck pain, brittle fingernails, tooth loss and broken bones are just some of the symptoms of osteoporosis. Bones that are at risk when you have osteoporosis are the hip bones, waist and spine. Read: How to Properly Take Care of Your Spine
Osteoporosis can be detected through bone density test. Doctors may also require CT scan and ultrasound to determine your bone density. The following are helpful tips on how to prevent osteoporosis.
Food, Diet and Nutrition
Make sure you provide your body its calcium requirement to help keep the bones strong and healthy. Your body is more receptive to the nutrients it gets from the food you eat rather than from supplements therefore it is always best to nourish your body by eating a well-balanced diet. Calcium, vitamin D, and vitamin K are vital nutrients to help reduce bone loss. Eat foods that are rich in these nutrients. Take supplements when necessary for strong and healthy bones, preventing osteoporosis in the process.
Kale, spinach, sesame seeds, yogurt, salmon, and soy products, whole wheat grains, dry nuts, cheese, tofu, and milk, especially skimmed and low fat are Calcium enriched foods. You can have your supply of vitamin D from the sun and from foods rich in vitamin D like egg yolks, liver and salt water fishes. Green leafy vegetables like broccoli, Brussels sprouts and spinach are your best sources of vitamin K. Read: Foods to Eat for Healthy Bones
Your body is at higher risk of calcium loss when you have too much acidic food in your diet. Cut the processed foods in your diet like dairy products, animal protein, refined grains and sugary snacks, soda beverages and alcohol.
Exercise and Physical Activity
Eating healthy is not all there is to prevent osteoporosis. You also need to engage in exercise and physical activities. In fact being inactive is another reason you can have osteoporosis so it is vital that you do a lot of weight bearing exercises for healthy bones and body. Cardiovascular activities such as walking, jogging, dancing, hiking and even as simple as climbing the stairs are highly recommended. Muscles protect the bones; lifting light weights can help develop healthy muscles. Make it a habit to do regular exercise routines (Read: Tips in Building Your Own Workout Plan). It will not only help you prevent osteoporosis but it will also benefit your whole well-being. Aside from improving your posture, doing exercise on a regular basis will help improve your balance and flexibility.
Overall, living a healthy lifestyle is the key to effectively prevent osteoporosis. Do not smoke, and if you already are a smoker, then quit. If you cannot stop drinking, at least limit your alcohol intake in moderation. Studies reveal that depression can also lead to osteoporosis, so always have a positive outlook in life. And one of the best preventive measures is to have regular bone density checkup.