Osteoporosis is a condition where your bones thin and bone density lowers. As the most common bone disease, women are most often affected by osteoporosis. Having osteoporosis puts you at risk for painful issues including bone fractures. The good news is that this condition can be avoided by making certain lifestyle changes and giving your body a little love.
Calcium and Vitamin D
You probably expected to see these two listed, and for good reason. Calcium is critical for both bone growth and bone mass. However, if you are deficient in vitamin D, there is a chance that you are not even properly absorbing calcium. So, 15 minutes in the sun each day or a sufficient vitamin D supplement are very important. On top of this, all women over 30 should be taking a calcium supplement. Incorporating extra calcium and vitamin D into your diet can be beneficial too. If you want to check your calcium and vitamin D levels, speak with your doctor. Simple blood tests can let you know if any deficiencies exist. Consuming Calcium and Vitamin D on a regular basis can significantly reduce the risk of osteoporosis.
Regular exercise is necessary to maintain optimum overall health. It also plays a big role in bone strength, which is critical when trying to avoid osteoporosis. A diverse, full-body program will give you the best results. Be sure to include resistance training and/or weight lifting to help build and maintain strong bones. So dont just sit in hot tubs during your free time…get moving!
Learn About Your Family History
Like most diseases, having a family history of osteoporosis can increase your risk of developing it. If you have a family history of the condition, particularly if your mom had it, it is important to speak with your doctor about getting screened sooner than others may need to.
Get Your Bone Density Scans
Your doctor will let you know when you need to start getting bone density scanning where signs of osteoporosis may appear. In general, women should get a bone density scan after they have completed menopause. This is a noninvasive, pain-free test that only takes about 10 minutes to complete. It is a type of imaging that can give you a good look at your bone health.
Eating for Your Bone Health
In addition to increasing your calcium and vitamin D intake, there are other dietary changes that can be made to better your bone health. First, toss the table salt. Taking in too much table salt can actually cause you to lose calcium. Simply not adding extra salt to foods is a great and easy way to cut down on salt.
In addition to salt, it is time to kick phosphoric acid to the curb. This can increase how much calcium you are excreting in your urine. Many carbonated beverages and sodas contain this. Replace these drinks with more bone-friendly options, such as fortified orange juice, milk, and water.
As hard as it can be, before you grab that extra cup of coffee, take a second to think about it. Caffeine literally removes calcium from the bones which can lead to them becoming weakened leading to osteoporosis. It does not do as much harm as salt, but it does harm nonetheless.
About the Author: When he’s not writing about and researching anatomical models, Tom spends most of his time outdoors hiking or swimming.