3 Tips for Osteoporosis Prevention
Your bones are foundational support for the rest of your body and it is
crucial that you protect them as best you can in order to lead a happy
and healthy lifestyle. Osteoporosis slowly weakens that foundation when
your old bone mass is removed at a greater rate than your body can renew
it. Bones become so brittle that some may even fracture at something as
insignificant as a sneeze. Though the condition can affect men and women
of all backgrounds, it is most common in post-menopausal Caucasian and
Asian women. So how can you prevent something that erodes the very foundation
of your body?
These three tips may help.
1. Soak Up the Sun
Everyone knows that calcium intake can help lead to strong bones. In fact,
99% of your body’s calcium can be found in your bones and teeth.
What many people don’t know, however, is that your body needs Vitamin
D to properly absorb calcium. Vitamin D is crucial to maintaining healthy
amounts of calcium in your system, since your body doesn’t naturally
produce it, but absorbs it through food.
While many types of milks and juices are fortified with Vitamin D, you
should also consider adding at least 10 minutes of sunlight to your everyday
routine. A little sunshine with a balanced, calcium-rich diet will do
wonders for preventing or minimizing the effects of osteoporosis on your system.
2. Weigh Your Options
Exercise options are as varied as the people who participate. For those
looking to prevent osteoporosis, any consistent exercise will greatly
improve your bone density and flexibility in the years to come. Exercise
will also help your balance and may keep you from falling in the future.
For maximum benefit, add a little weight to your exercise routine. Walking,
jogging, or climbing stairs are excellent weight-bearing options.
Is your creative mind lulled to sleep by the thought of a treadmill? Consider
yoga or dancing. Classes are available for any level and both activities
are guaranteed to improve balance, coordination, and flexibility. Exercising
for 20-30 minutes several times a week will greatly help your physical
and mental health.
3. Kick Your Butt
Cigarette butt, that is. Smoking may increase the risk of osteoporosis
by significantly cutting down the amount of blood flow to the bone and
inhibiting calcium absorption. The
Women’s Journal of Health quoted one study as finding that as early as one year after quitting smoking,
menopausal women improved their bone density.
While we’re on the topic of kicking bad habits, consider lowering
your alcohol intake as well. Studies show that people with regular and
excessive alcohol intake have a lower bone density than those with minimal intake.
If you are worried about developing osteoporosis, talk to your doctor for
more information on preventative measures.
This article contains general information about medical conditions and
treatments. The information is not advice and should not be treated as
such. The information is not intended to replace the advice or diagnosis
of a physician.
If you have any specific questions about any medical matter you should
consult your doctor or other professional healthcare provider.