The health of your bones is significant since it provides you with the utmost support. Unfortunately, conditions such as osteoporosis pose a threat to bones. This is a porous disease that may start developing from a tender age. It causes weakness of the bones and may lead to fractures.
This condition can be problematic because it can develop without causing any pain or manifesting any symptoms until one develops a fracture. Doctors advise us to take measures to prevent the disease since it has no cure.
It can affect the wrist, the spine or the hip area. A lot of men assume that this is a disease for women, but studies reveal that it can affect both genders. Today, we will help you identify the right preventive measures to build your bone density and prevent bone loss. Find out how!
Watch your diet
A proper diet is the best solution to prevent this disease. Your body requires proper nutrients such as minerals and vitamins for enhanced bone health. You also need a lot of calcium to develop strong bones and enhance the functioning of your nerves and muscles. Your heart also benefits from high calcium intake.
People who have low calcium content in their body are associated with broken bones and fast bone loss. Foods such as vegetables and dairy products containing low-fat content are healthy sources. Choose vegetables such as spinach, broccoli, and collard green.
Dairy products like yogurt, milk, and cheese are also healthy for your bones. Consume fish like salmon and sardines. Start your day by taking cereals or brown bread. Check out calcium supplements from your local store to include them in your diet.
Carbonated drinks such as sodas contain a lot of phosphorus that blocks the absorption of calcium in the body. This may cause bone loss, so you should reduce your intake of soda.
Enjoy the sun
The skin produces natural vitamin D when you expose it to the sun. This vitamin enhances the absorption of calcium in your body. Even if you take calcium and lack vitamin D, your body cannot absorb calcium effectively.
You can also get vitamin D from products such as the liver and egg yolks. As you age, the level of vitamin D in your body depreciates due to seasons such as the winter which has minimal sun exposure and using sunscreen. That is why it is advisable to supplement with vitamin D tablets on a daily basis.
Do exercises
You can also strengthen your bones and prevent osteoporosis through working out. Your bones may be hard, but they consist of living tissues which react to activities in the same way as your muscles.
Engaging in physical activities during adolescence has been shown to enhance the strength and density of bones. Therefore, you should allow your children to play so that they can achieve a high bone density from a young age. This will keep them from diseases such as osteoporosis.
For adults, you can engage in weight-bearing practices which defy the law of gravity. Some of these include jogging, climbing stairs, skipping, hiking and dancing. Resistance exercises can also strengthen your bones and help you develop muscle mass. Lifting different weights in the gym enhances your balance and coordination and gives your muscles and bones adequate strength.
Strength training practices also improve bone strength and flexibility. They reduce your risks of falling which is a primary cause of broken hips. You can utilize resistance bands and practice squats and pushups.
Do not smoke
Cigarettes contain a lot of nicotine which blocks the protective effect of the female sex hormone known as estrogen. It exposes a lot of women to osteoporosis by lowering their bone density. Women smokers are likely to experience menopause earlier than they should and develop thin bones.
Smoking is also unhealthy for men since it reduces the absorption of calcium in the body. According to a study, smokers are at a higher risk of developing rheumatoid arthritis and hip fractures compared with non-smokers.
Stay away from alcohol
High alcohol consumption can cause osteoporosis. The contents in it damage bones in both men and women. It also leads to bone loss since most users do not have proper nutrition. Heavy drinkers also fall more often than non-drinkers. This exposes you to developing fractures easily. Get support from alcohol rehab to help you break the habit since it can also lead to addiction.
Consider therapeutic medicines
You can also prevent osteoporosis through the use of bisphosphonates. Fosamax, Actonel and Reclast fall under this category. People who are exposed to developing the disease are advised to use these drugs. The aged are more prone to the disease than young people.
Get estrogen therapy
A lot of menopausal women have decreased bone density and strength. If you are one of them, you can prevent yourself from the disease by going for estrogen therapy. This form of treatment minimizes bone loss and increases the density of your hip and spine bone. It makes it hard for you to suffer from broken bones. You can get the treatment in the form of a skin patch or a pill.
Beware that it is risky to take the hormone alone. One can develop uterus cancer if they don’t consume the pill alongside natural progesterone. The only condition that is safe to take the estrogen pill is if you have undergone a hysterectomy.
Avoid restrictive diets
In as much as you want to lose weight, restrictive diets combined with intense training cause thin bones. Women with this habit also develop irregular menstrual cycles as well as eating disorders. Complications with the menstrual cycle affect the level of estrogen in the body thus leading to low bone mass. It can, therefore, expose you to the disease.
Final thoughts
Osteoporosis is a severe condition that we should all prevent using the mechanisms above. It starts with your diet and lifestyle. Therefore, make the right choices and maintain proper bone health.