Strong bones would mean a stronger framework for the body. They provide support to the various structures and organs in the human body thereby allowing the person to move freely and do all things with ease. This is the main reason why you should take extra care of our bones because its health would translate to a healthier you. Unhealthy, frail and brittle bones could cause them to easily break and fracture and this would significantly affect your mobility. Depending on which bone is affected, mobility restrictions would require you to either be confined in a wheelchair, stay in bed, or use crutches. The application of a cast to repair the broken bone may also be needed. The physical, emotional, social and financial impact of bone breakage is staggering and you must avoid these at all costs.

What is Osteoporosis?

Osteoporosis is a medical condition which causes your bones to become weak, fragile and brittle. It is the most common cause of fractures for both men and women. Data from the National Osteoporosis Foundation reveals that 1 in 4 men and 1 in 2 women who are over the age of 50 are expected to fracture one or more bones because of osteoporosis. However, it is best to keep in mind that osteoporosis is not exclusive to individuals older than 50 alone – osteoporosis can actually occur at any given age. As we reach the early 30’s, our peak bone mass occurs. This underlines the importance of bone loss prevention as early as possible.

What to do to Avoid Osteoporosis

The ill-effects of osteoporosis are terrible, but the condition is not a hopeless case. The good news is, as long as you go the extra mile to protect your bones even at an early age, you will be able to cut your risk. Arm yourself with enough basic information so that you know what to do. Remember to pass on the information too, especially to those who are still young. They will surely be thanking you later on.

Osteoporosis prevention encompasses various aspects of healthy living: diet, exercise and lifestyle changes. It is understandable that you cannot simply change things over a period of one night, or a week for that matter. But making a few changes, sticking to it, and then making some more changes later can help you achieve the healthy bones that you dream of. These little, subtle changes all add up to a healthier you.

Here are some tips on how to prevent osteoporosis:

• Stay Active

  You might think that just because you are constantly walking the two blocks from your office going to your favorite restaurant automatically means that you are doing enough exercise to shoo away osteoporosis. Unfortunately, you thought wrong. In order to fully help your bones achieve its potential, you will need to perform activities that target not just your legs, ankles and feet but should also include your spine, hips, wrists and shoulders. In the Surgeon General’s report, it was recommended that resistance-training or strength-training must be incorporated to ensure bone health. However, it is best to consult qualified medical professionals such as a Physical Therapist or an Exercise Physiologist before you embark on an exercise regimen because they know what is best for you.

• Eat a well-balanced diet

  When you decide what foods to eat, keep your bones in mind. Incorporate dark, leafy vegetables as well as fruits into your everyday diet – and don’t forget your daily dose of magnesium, vitamin and calcium too. If possible, take lesser amounts of foods that are known to be acid formers such as sugar and animal protein because they actually do more harm than good as they stimulate the breakdown of bones. Also, steer clear of caffeine and sodium which causes calcium to be overly secreted out of our body. We want to preserve calcium as much as possible, and not get rid of it.

• Avoid smoking

  The nicotine in cigarettes is bad for your health – but you already know that. Maybe, what you do not know is that cigarette smoking has a direct effect on your bone’s health. Nicotine interferes with the way important bone-building nutrients are being absorbed into your body. Once these nutrients are not absorbed, there is a very big chance for your bones to weaken. Think of these nutrients as your bone’s food. If they do not get to eat, they will weaken and eventually give out. Also, cigarettes contain cadmium and along with nicotine, they actually damage your bones. You may want to stop that smoking habit of yours right now.

• Cope with Stress

  Everyday stresses are inevitable. Stress is everywhere and you cannot control them. But you do have control on how you respond to these stressors. The traffic jam going to work and your boss’s constant nagging can understandably cause you a lot of stress. However, if you learn to cope and not let these things get to you, everything will be more tolerable – and it would be good for your bones too. Research studies have shown that there is a link between low bone density and depression. People who are depressed have shown low bone density, and that increased stress hormone levels – known as cortisol – can cause your bones to weaken. So if you want to have healthier bones, cope with stress. Go out with friends and enjoy a hearty laughter. Meditate. Or join a dance class. Just do something that makes you genuinely happy.

• Choose Water instead of Sodas

  Sodas contain too much sugar, and sugars are acid-formers. Foods that are acid-formers trigger the breakdown of bones. So stick to healthy, natural, fresh and clean water. It is less expensive and it helps you get healthy bones too!

• Eat Fish

  Small fish that are eaten with their bones on are good for you. Canned salmon and canned sardines are rich in calcium. Oily fish and mackerel also contain loads of Vitamin D.

• Eat your onions

  Rats fed with onions have shown a 20 percent decrease in the process of bone breakdown – the same effect caused by the calcitonin drug. This significantly means that onions can decrease the risk of developing osteoporosis.

Sources
avoidboneloss.com
pilates-pro.com
rd.com