Osteoporosis is a condition that weakens bones, which makes them fragile and more susceptible to fractures. It’s similar to a silent illness since it develops without signs until fractures occur.
According to the journal journal Bone Research, women have a 30 to 50 percent chance of having osteoporotic fractures. At the same time, males are at risk of a 15 to 30 percent risk.
It is vital to know that there are ways you can stop osteoporosis and ensure your bones are solid.
Ensure Enough Calcium For Your Body
Calcium is a vital mineral that is essential for bone health. Be sure to get enough calcium through sources such as dairy items, leafy vegetables, almonds, fortified foods, and so on. According to the National Institute for Health recommends aiming for 1000-1300 mg calcium per day based on gender and age.
Vitamin D
“Vitamin D plays a key part in calcium absorption. Take a break in the sun, since your body is able to produce vitamin D when you expose your skin to light. Additionally, you should include foods rich with vitamin D, including fat fish (salmon mackerel) eggs, yolks of eggs, and cereals with fortification,” said Dr Rahul Gupta, ORTHOPAEDICS, APOLLO 247.
Regular Exercise
Exercises that require weight, such as walking and jogging, dancing, and weightlifting, can help in maintaining and building bone mass. Centers for Disease Control and Prevention suggests at least 150 minutes of weight-bearing exercises every day of the week.
Limit Alcohol and Quit Smoking
According to Dr. Lepakshi Dasari, Consultant Gynaecologist and Laparoscopic Surgeon, Yashoda Hospitals, Hyderabad, excessive alcohol consumption and smoking may weaken bones. Limit your alcohol consumption to moderate levels, and then consider the complete cessation of smoking.
Balanced Diet
Maintain a healthy diet that contains adequate proteins as well as vegetables, fruits, and grains. They provide the essential nutrients needed for general health, including bone health.
Limit Caffeine and Soda
As per Journal Nutrition The Journal Nutrients states that high caffeine levels and soda consumption can hinder calcium absorption. Moderation is essential to limit the consumption of these drinks.
Regular Checkups
Regular visits to your doctor will help determine the risk of developing osteoporosis and provide strategies for prevention. They might recommend bone density tests if they believe you are at a higher risk.
Medications
In certain situations, your physician may recommend drugs to build bones in the event that you’re at a high risk of developing osteoporosis. Be sure to follow the instructions of your doctor regarding the use of medications.
Maintain a Healthy Lifestyle
Overall, health is linked to bone health. Keep an appropriate weight, control stress, and ensure you get enough sleep to help support bone health.
If you have osteoporosis, your doctor might advise you to undergo regular bone density tests. These tests will help you identify the early signs of loss of bone and help your doctor begin treatment as soon as possible. If you have osteoporosis, your physician may prescribe medications to slow the progression of the disease.
Prevention of osteoporosis is a lifetime commitment. Begin these practices early and keep them up throughout your life in order to keep your bones strong and lower the chance of breaking them.
Disclosure: Information provided in this article was given by a licensed medical professional. We recommend that you consult with your physician to get a complete evaluation and treatment.
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