Get Knowledge On How To Prevent Osteoporosis
The challenge for many people is knowing how to prevent osteoporosis so they can take the necessary preventive measures to strengthen their bones. There is a lot of confusion on osteopenia and osteoporosis, which has lead millions of people questioning the state of their bones. Are they weakening? Are they disappearing? Should I take calcium? Or should I take a drug to prevent or reverse the problem?
These are questions that plague millions of women all around the world on how to prevent osteoporosis.
Let us first decipher the difference between osteopenia and osteoporosis in order to better understand the stages of this bone disease. This way, we will know how to prevent osteoporosis or how to treat it if we already have it.
Osteoporosis is the bone-thinning disease that makes your bones fragile and more likely to break, even with minor accidents. Osteopenia however, is a prelude to osteoporosis. So if you have been confused in the past, don’t be. There are natural ways to improve your bone health and prevent bone loss so you don’t have to contend with osteoporosis.
Many women think they don't have to worry about osteoporosis until they are fifty years of age, but sad to say that recent research is indicating that this disease is not just restricted to postmenopausal women. So it is good to know that prevention of osteoporosis should begin from childhood with a healthy diet and regular exercise to build bone density. Adults and children should consume lots of calcium, which is the building block of bones, and also get plenty of vitamin D.
The recommended of calcium for adults is 1,000 to 1,500 mg. a day. But whilst calcium intake is crucial, you need vitamin D for proper absorption and also for calcium to be an advantage.
Sadly, a lot of people are popping calcium in their quest for stronger bones and not realizing that they might not be properly absorbing and utilizing it at all because of low vitamin D levels. Adults need at least 400 IU of vitamin D daily. You can also boost your levels of vitamin D by getting at least 15 minutes of direct sunshine every day
If you want to know one more way of how to prevent osteoporosis, then I would say you should adopt healthy dietary and lifestyle habits. What you put in your mouth also plays a major role in developing osteoporosis. For instance caffeine, alcohol and other drugs have been shown to have adverse effect on calcium absorption, which contributes to bone loss.
Exercise also boosts bone density. When the body gets regular weight-bearing exercises, the bones are strengthened and more minerals get deposited in the legs, hips and spine. Walking, jogging, playing tennis and dancing are all excellent activities for stimulating the bone remodeling process as well as improving circulation. Lack of exercise on the other hand speeds up bone loss, so be sure to exercise at least 3 times a week.
Consumption of too much sugar has also been linked with high rate of osteoporosis. To prevent osteoporosis, aim to eliminate sugar, refined grains and soda drinks from your diet. If you are trying to prevent osteoporosis, drinking cola is probably the worst imaginable thing you can do. Drinking cola can negatively affect bone health and cause bone erosion.
A high intake of red meat and salt can also contribute to bone loss. Reduce your intake of red meat and cut down on processed foods that are laden with salt. It might also be beneficial to avoid salting your food at the table.
Eat prunes to keep osteoporosis away. Studies conducted on postmenopausal women who ate ten prunes a day for three months showed that a significant bone growth. Snack on dried prunes or drink your prunes - either way, you will be warding off osteoporosis.
Don’t smoke and try to protect yourself from secondhand smoke as well. Smoking makes your bones brittle and weak, and also contributes to many other age related diseases.
Believe it or not, stress is also a major cause of osteoporosis, so if you don’t want to end up with bone fractures, then minimize stress as much as possible. Engage yourself in stress reducing activities such as planting a garden, playing games to relax, music therapy and aromatherapy.
If you already have osteoporosis, click on this underlined link for
natural ways to treat osteoporosis and build bone mass.
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