Osteoporosis: Preventions

cissuspreventsosteoporosis

Osteoporosis can be prevented, and if you start in childhood – it can protect your bones throughout your life. But don’t worry if you weren’t able to do so when you were younger, you’re never too young or too old to improve the health of your bones.

Prevention is very important for the reason that treatments are available for osteoporosis but no cure currently exists. Effective interventions for the prevention and early intervention of osteoporosis have not been delivered as widely as they should be.

Whatever your age, the habits you adopt now can affect your bone health for the rest of your life. Now is the time to take action.

Eating the right foods is vital for good nutrition. Our bodies need the right vitamins, minerals, and other nutrients to stay healthy.

Three factors necessary for keeping your bones healthy throughout your life are:

  • Adequate amounts of calcium
  • Adequate amounts of vitamin D
  • Regular exercise

Regular exercise

Weight-bearing work outs and resistance exercise are mainly important for improving bone density and helping to prevent osteoporosis. Aerobic exercise also do  muscle-strengthening – by working on all the muscle groups, together with the including the legs, hips, back, abdomen, chest, shoulders and arms.

Healthy eating

Of course! This is what our body needs the most. Eating a healthy balanced diet is for everyone. It can help put a stop to many serious health conditions, as well as heart diseases, diabetes and many forms of cancer, as well as osteoporosis. Sometimes, this is even all our body asks for.

Calcium

Calcium and bones – they always go together in advertisements, that’s because almost 99% of the body’s calcium is found in the bones.  It combines with other minerals to form hard crystals that give your bones strength and structure. Not only for the bones is calcium is essential, but it also works for the healthy functioning of the heart, muscles, blood and nerves.

Calcium-rich foods include leafy green vegetables, dried fruit, tofu and yoghurt.

Vitamin D

This is also important for healthy bones and teeth, because it helps your body absorb calcium. Vitamin D can be found in eggs, milk and oily fish. You can also get it from sunlight. Short exposure to sunlight without wearing sunscreen (10 minutes twice a day) throughout the summer should provide you with enough vitamin D for the whole year.

If you’re at risk of not getting enough vitamin D because of your diet and lifestyle, you can take a vitamin D supplement. Consult your general physician for more information.

Avoid alcohol, caffeine, and salt intake

Drinking alcohol excessively (more than two drinks a day) can increase the risk of fracture due to an increased risk of falling, poor nutrition, etc., so it should be avoided. Your liver will thank you for it.

Avoid falls! Avoid breaking a leg, or an arm!

A loss of bone density makes you more susceptible to breaks, and we lose bone density as we age.

Maintain a healthy bodyweight.

Low bodyweight is a risk factor for osteoporosis.

28_StrongBones

It’s never too early to invest in bone health. The prevention of osteoporosis begins with optimal bone growth and development in youth. You can take action to maintain and improve your bone health at every stage of life. What’s important is the lifestyle you live – sufficient calcium intake, proper vitamin D levels (to help absorb calcium) and specific exercises are all important for healthy bones.

How have you helped your body with your bone growth?
Let us know!

References:

http://orthoinfo.aaos.org/topic.cfm?topic=a00315

http://www.prevention.com/health/health-concerns/12-ways-prevent-osteoporosis-and-broken-bones-0

http://www.webmd.com/osteoporosis/tc/osteoporosis-prevention

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