Ways and Means to fight Osteoporosis
When the body makes little bone or even loses too much bone you suffer from the bone disease known as osteoporosis. This makes the bones weak, due to which they can easily break with a small fall or an injury. A healthy bone is similar to a ‘honeycomb’, but with osteoporosis, the spaces and the holes in the honeycomb are larger. Osteoporotic bones lose either density or mass and the tissue structure is abnormal. If you are 50 years or older and suffer from a broken bone, you need to ensure that the bone density test is carried out by your doctor.
Here are some tips to help you fight osteoporosis and also prevent this.
- Early Preparations:
There are more chances of you getting osteoporosis if anyone in your family has it. You need to take the preventive measure right from the age of 20. This means, include a lot of food which contains calcium in your daily diet. The human body makes bones only till the age of 30.
- Intake of Salt:
Studies have proved a specific connection between bone loss and the intake of salt. It is advisable to lessen this as early as possible to avoid the risk of osteoporosis. The amount of calcium which is excreted through sweat or urine increases with the intake of salt. This can lead to loss of bone, especially if you are deficient in calcium.
- Curb intake of Caffeine:
Excess of caffeine interferes with the absorption of calcium. It is advisable to limit the intake of caffeine, be it soda, coffee or even chocolate.
- Moderate intake of Alcohol:
Consuming around two drinks a day can actually help in preventing fractures. Anything more than this reduces the absorption of calcium, reduce the hormones level and also deplete the calcium reserves.
- Vitamin D:
Vitamin D is helpful to the body in using, retaining and also absorbing calcium. Make sure you get enough of sunlight and concentrate more on foods which contain this vitamin.
- Regular Exercise:
Exercise is an essential when you are looking to prevent osteoporosis. Start off with strengthening and aerobic exercises for around 30 minutes every day. You can also choose weight lifting, dancing or climbing stairs as an exercise.
- Give up on Smoking:
Smoking is definitely a negative for your overall health. This needs to be stopped on an immediate basis as this can affect the bones, too. Your bone strength increases immediately once you put an end to smoking.
- Check the Hormones:
Bone loss in women, especially during menopause, is due to a decline in the hormones. For the maintenance of bones it is important to have adequate amounts of progesterone, testosterone and estrogen.
- Reducing Stress:
Stress can lead to raising the cortisol levels. If these levels are high for a long period of time it leads to bone loss.
There are multiple medications which are the cause of bone loss. It is advisable to consult your doctor before starting off on any type of medicines.
