Prevent Osteoporosis Build Strong Bones
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Prevent Osteoporosis Build Strong Bones

Osteoporosis is preventable. Make sure your bones are strong and healthy.

Osteoporosis is a disease brought about by low bone mass and the deterioration of bone tissues resulting in weak bones that are prone to breaks. It afflicts both men and women although more women are affected. Research shows that osteoporosis affects more women over the age of 50, thin women, white and Asian women, and those with osteoporosis running in the family. If you fall under high risk individuals, there are things you can do to prevent the disease.

Have a diet high in calcium and vitamin D. Individuals with a low calcium intake have a high possibility of rapid bones loss, low bone density, and are prone to fractures. Adults need about 1,000 mg to 1,200 mg of calcium daily. Good sources of calcium are milk, cheese, yoghurt, and dark, green leafy vegetables. There are also foods fortified with calcium such as cereals, juices, and bread. Vitamin D helps the body absorb calcium and keep bones healthy. Vitamin D comes from egg yolks, liver, saltwater fish, and sunlight. If not enough calcium and vitamin D are gotten through foods daily, supplements may be taken.

There are medications that can cause bone loss such as those containing glucocorticosteroids prescribed for asthma, arthritis, lupus, and other diseases.

Smoking and high alcohol intake also weaken the bones and are most likely not getting enough calcium and vitamin D due to poor diet.

Exercise strengthen bones and increase density. All kinds of exercise are good such as walking, hiking, biking, etc. However, bones become more durable when you give it some stress. This means that exercises that make your bones bear weight are best. Bend, load, and compress bones as well as create different pressures detected by bone building cells called osteoblasts and triggers bone building reactions. Strong muscles are needed to move the bones and the best way to gain muscles is through weight lifting. Women should not worry about gaining bulky muscles as they do not have enough testosterone in their body.

Osteoporosis does not exhibit any symptoms and the only way to know if you have the disease is when you fall and break or fracture your bone. The most common bones that break or fracture are the wrist, hip, and spine. It is advisable to be careful and prevent falls. Early detection of the disease is important. Some ways of detecting osteoporosis are through bone density checks, confirming a diagnosis if previously diagnosed with osteoporosis, predicting chances of breaking a bone or having a fracture, or determining rate of bone loss.

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Comments (1)

very important information thank you