Osteoporosis is a serious condition that weakens the bones and can lead to increased risk of bone fractures. There are typically no symptoms of osteoporosis until a bone is broken. If you are interested in learning more about what you can do to prevent osteoporosis, continue reading to find out how you can make some simple changes to your diet and lifestyle to reduce your risk. However, please discuss any changes to your diet with your physician.
Measures to reduce the risk of osteoporosis are based on a healthy diet that is rich with calcium, adequate vitamin D intake, exercise and other healthy habits. The following tips may help you prevent osteoporosis or slow down the development:
- Increase your intake of calcium. Calcium and vitamin D are essential for healthy bones. Adequate intake of the recommended daily amounts of calcium is recommended (adults need about 1000 mg of calcium per day), vitamin D can be acquired by exposure to sunlight for 15 minutes (older people who spend very little time outdoors should take extra amounts).
- Exercise. Sports in which the bones bear the weight of the whole body (running, walking, strength training, aerobics, jumping over obstacles, yoga, etc…), will help you strengthen your bones.
- Change your diet for the better. Calcium, vitamin D and magnesium are important components of the diet, but do not neglect those meals that will give you the energy you need to stay active. Also keep in mind that some habits, particularly those that are salt rich and caffeine can affect the rate of bone loss. Therefore, it is advisable to consult with a physician or nutritionist if you are unsure of the quality of your diet.
- Maintain a healthy weight. Being overweight puts added pressure on the bones.
- Avoid soda. Some studies show that soda increased the loss of bone density.
- Quit smoking. Cigarettes may also increase the risk of developing osteoporosis.
- Reduce or eliminate the amount of alcohol you consume. Studies have shown that the occasional glass of wine helps strengthen bones, but excessive alcohol consumption reduces the hardness of bone.
- Talk to your doctor about medications that can negatively affect your bones. If you have been using medications for a longer period of time for asthma or autoimmune diseases such as cutaneous tuberculosis, rheumatoid arthritis, ask your doctor what you can do to protect your bones from the negative effects of drugs.
There are no guaranteed ways to eliminate the possibility of osteoporosis, but simply making healthier choices with your life may help with prevention or slowing down the development of the disease. Many of the diet choices will help prevent other sicknesses as well and provide you with more clarity and energy throughout your day. Remember to see a physician before you make any drastic changes to your diet and to seek help from a nutritionist if you are unsure of the quality of your current diet plan.
If you would like to learn more about osteoporosis causes and treatments take a look at the following article: What is Osteoporosis? Types, Symptoms and Causes
If you think you may be suffering from osteoporosis, make an appointment with one of the Orthopedic Specialists at IBJI today.
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