Osteoporosis

Tips on what you can do to avoid osteoporosis

Osteoporosis becomes more and more common especially in adults and women over 65. It makes your bones become porous, thinner and fracture more easily and make you have more difficult in moving as well as in daily life. Finding solutions to prevent osteoporosis and increase your bone strength is vital. In this article, we will show some tips on what you can do to avoid this dangerous disease.

Supply vitamin, good nutrition and mineral and have a proper diet

Increasing calcium is very necessary for you to maintain bone strength. Besides, you also need to know that lacking of vitamin D can cause loss ability to absorb necessary calcium. You can absorb vitamin D by standing out of the sun for 10-15 minutes. In addition, you should reduce fat foods. Instead, drink low-fat and skim milk, non-fat yogurt and eat more fish (salmon and canned sardines) that are rich in calcium as well as vitamin D – a necessary factor for absorbing proper calcium that you need to build strong bones. Especially, leafy green vegetables such as bananas, turnip greens, so on plus vitamin K and the potassium needed for you to block calcium loss from bones. Besides, you should serve yourself soy that can help to maintain your bone density with rich amounts of plant estrogens. Remember that you should limit caffeine and salt because they can block calcium absorption. You just should drink about three cups of coffee a day but not all day because that can be detrimental to the bones. A well-balanced diet with high amount of fruits, vegetables and low amount of saturated or trans fat is a great choice to protect your bones and avoid osteoporosis.

Exercise

The best way to avoid bone loss and help to build bone is getting with a regular program of weight-bearing exercise. Begin with some simple ones such stair climbing, walking, running and then you try tennis or volleyball. Especially, you need to remember that avoid swimming and cycling and high impact exercise like jumping that can cause joint matters. Try to do exercises at least 30 minutes a day and three times a week. Another way to build and maintain bone especially for people who have arthritis or other physical problems is taking part in water aerobics classes.

Plan for a good lifestyle and give up bad habit for bone health

You should avoid drinking too much alcohol because it may block vitamin D as well as proper calcium absorption of your body. Two drinks for men and only one for women a day. Give up smoking to avoid the risk of lower bone-mineral density and fractures. Try to avoid lingering depression. It motivates to produce stress-related hormones that cause bone-mineral sap.

Get tested , measured  to find treatment as soon as possible

If you find symptoms of osteoporosis, get tested immediately especially for women over 65 and younger postmenopausal women. This will help you know whether you have osteoporosis really or not, determine rate of bone loss as well as predict your fracture risk. You should make sure that your height on an annual basic gets measured. Catching the disease early can make planning treatment become easier. Finding some helpful ways to maintain current bone density is better than letting statement of your bones continue to become worse and worse. Go to trustworthy medical testing center or contact with specialists to get tested and ask for necessary information.