Tips for Preventing Osteoporosis
Osteoporosis, or “porous bones”, affects men and women at all stages of life and can be the result of hormone imbalances, a poor diet and a lack of nutrients in the body. If you want to keep your bones healthy and strong, and reduce your risk of developing osteoporosis, you need to make sure you are getting enough calcium and vitamin D, and are exercising regularly. Still, some people are more at risk for developing osteoporosis than others and there are several ways to prevent the condition.
Set up a consultation with your physician if you are experiencing some of the common symptoms of osteoporosis. Your physician may conduct a bone density test and can recommend a treatment plan that will help to strengthen your bones and keep them healthy.
Dietary Tips for Preventing Osteoporosis
Men and women who are at risk for developing osteoporosis need to make sure they are getting enough calcium and vitamin D in their diet. The Institute of Medicine recommends that adults between 19 and 50 years need to get 1,000 mg of calcium per day, and adults 51 years of age and older need to get at least 1,200 mg per day.
Eating more dairy products is only one way to increase calcium intake. Other calcium-rich foods include tofu, sardines, soy products, canned salmon, cooked kale, broccoli, almonds and spinach. Eating a variety of these foods on a daily basis and maintaining a well-balanced diet can be an effective strategy for preventing osteoporosis.
Vitamin D is another essential nutrient for preventing osteoporosis. This vitamin is found in fatty fish and is also absorbed by the body when exposed to direct sunlight. A lack of vitamin D can lead to bone loss and increase the risk of developing osteoporosis over the course of a lifetime.
Preventing Osteoporosis with Exercise
Another effective way to slow down bone loss is with regular exercise. Strength training and cardiovascular training can help to strengthen joints and muscles, and also help to build strong bones. Low-impact cardio exercises are good for conditioning the body and put minimal pressure on the joints. Jogging, skipping and high-impact sports are good for building endurance and strengthening bones and muscles.
Strength training and stretching exercises can also help to strengthen the bones in the upper spine, arms and other areas of the body that are often vulnerable to bone loss.
Lifestyle Tips for Preventing Osteoporosis
The Mayo Clinic recommends that men and women of all ages avoid smoking altogether because this can increase the rate of bone loss over the course of the lifetime. Consuming more than two alcoholic beverages per day can also speed up the rate of bone loss and reduces the body’s ability to absorb calcium. Making some lifestyle changes may help to prevent osteoporosis and improve overall health.
Learn more about the effective ways to prevent osteoporosis and find out if you need to undergo treatment for the condition by speaking with a physician. Your doctor can review your medical history, conduct a bone density test and determine what stage of osteoporosis you have.